Day 18

Bible verse: Romans 12:11-12 – Never be lacking in zeal, but keep your spiritual fervor, serving the Lord. Be joyful in hope, patient in affliction, faithful in prayer.

KISS – Keep it Simple Stupid. This is a good tagline for exercise, especially when you are getting started with a workout routine. Do not over complicate things. If you are moving your body and getting a good sweat going, this is progress. The key is being consistent. Set a goal to exercise 5 days a week. Setup a plan to follow for the week. Execute the plan. Do not make excuses for missing a workout. If you have an extremely busy day, complete a 10-minute workout at the start or end of the day. Here is a good example of a 10-minute workout that I do when I am in a time crunch.

1. 60 seconds – high knees
2. 3 sets of the following:

• 25 push-ups

• 30 sit-ups

• 15 chin-ups

• 50 squats

• 50 mountain climbers

Daily Guide:

Morning

• 5:30AM – Wake-up, thank God for this day prior to your feet hitting the ground
• Max out on push-ups / mountain climbers before leaving your bedroom (10 mins)
• Read your Bible or listen with audio app

Lunch Break

• Watch this ATHLEAN-X video: https://www.youtube.com/watch?v=AhdtowFDKT0  
• Walk/run min of 3KM

Evening

• Tell your wife that you love her and give her a big kiss on the lips
• Pray with kids before bed
• 10PM – Lights out