Staying in Shape: 2 Simple Workouts You Can Do On Your Missions Outreach

Here are two workouts that would be great for outreach; all you need is a little bit of space, a smartphone, and yourself!

 

Workout A: Squat, Push-Up, and Sit-Up AMRAP (As Many Rounds as Possible)

 

This outreach workout is great for when you have a limited amount of space. During this routine, you’ll alternate between three simple bodyweight movements. It's important to add more reps with each round. Complete as many rounds as you can in 12 minutes and you'll feel stronger and more energized for your day of discipleship abroad.

 

Workout Routine

 

For this workout you’ll do rounds of squats and push-ups; every three rounds, you’ll throw in some sit-ups. The catch is this: each round you’ll increase the number of squats and push-ups you do. You’ll add 2 reps to your squats and 1 rep to your push-ups.

 

Set a timer on your phone for 12 minutes and do as many rounds as possible, following the order below:

 

Round 1:

• 2 squats
• 1 push-up

Round 2:

• 4 squats
• 2 push-ups

Round 3:

• 6 squats
• 3 push-ups
• 20 sit-ups

Round 4:

• 8 squats
• 4 push-ups

Do what you can when you can! Had a hard day helping build new furniture for a local church? Play too much basketball with people from the community during downtime? That's okay! Do what movements you can and trust what you feel. Your body will give you signs about what movement it needs and what you should avoid during a fitness training session.

 

Movement Tips For Working Out

 

If you're new to working out or want to get better at certain moves common in training, here are some tips:

• Squat: Keep your feet just outside shoulder width. Make sure your weight is toward your heels and push your hips back and down. Squat down until your hips barely break parallel, or until you feel like you've reached a safe limit.
• Push-Up: Keep your hands just outside shoulder width. Make sure your elbows stay tight and close to your body. Touch your chest to the ground with each rep, but don't put your weight on the ground unless you desperately need a break.
• Sit-Up: When you’re on your back, your hands should extend overhead touching the ground above your head. Sit up and touch your hands to your toes for a full rep.

Try not to take breaks between moves, but don't hurt yourself. Working out can be about challenging our limits, but we also have to honor our bodies and ensure we don't jeopardize our opportunity to mission to the nations.

 

Workout B: Lunges and Burpees

 

This workout is a race to complete as many rounds of burpees and walking lunges as you possibly can. You may require some extra space to perform the lunges; otherwise, you can just turn around when you reach the end of your workout space. This is a fun workout to do with others.

 

Workout Routine

 

For this outreach workout, you’ll alternate walking lunges and burpees. Every round you’ll do five fewer lunges and add two burpees. The workout is complete when you’ve finished 10 rounds.

 

Hit go on the stopwatch on your smartphone and see how fast you can finish 10 rounds of the following:

 

Round 1:

• 50 steps walking lunge
• 8 burpees

Round 2:

• 45 steps walking lunge
• 9 burpees

Round 3:

• 40 steps walking lunge
• 12 burpees

This workout is all about balancing quality and quantity. While it isn't a race and speed shouldn't outweigh doing each movement right, try and push yourself to do more reps in 10 minutes each day you do this workout.

 

Movement Tips For Working Out

 

Fitness has its own culture. You can be a part of it with a few workout tips and tricks like these:

• Walking Lunge: Step forward with one leg, making sure your back knee bends as you stretch and touch the ground. Now stand back up and repeat with the other leg, moving forward a step with each lunge.
• Burpee: From a standing position, squat down and lean forward, then place your hands on the floor. Kick your legs back behind you as if you were going to lie down on your stomach. Instead, catch yourself on your hands and lower yourself down and back up like you would in a push-up. As you push yourself back up, keep pushing until you are working toward a standing position. To finish the movement, channel your upward energy as you stand and turn it into a jump, extending your body and your arms above your head, in the air as high as you can go. When you land, control your body movement as you sink back into a squat and repeat.

Working out outside is a great way to connect with God and the Earth while also giving yourself the space you need to do more mobile moves like walking lunges and burpees.

 

The Value of Common Fitness Movements

 

All across the world, people work out in unique ways. Some people carry heavy weights, others get involved in running clubs. In your walk with the Lord, you're looking for ways to experience physical transformation while on a mission trip.

 

But how do you know what workouts are actually beneficial? Here are some of the physical advantages of common fitness movements:

• Squat: Squats are a foundational exercise that builds lower body strength. A squat enhances your ability to perform daily activities with ease. They also improve core stability, which is essential for maintaining balance and posture during your outreach mission trips.
• Push-Up: Push-ups are a versatile upper body exercise that strengthens the chest, shoulders, and triceps. Additionally, they engage the core, helping you develop the upper body strength and endurance needed for various physical tasks you may encounter on your missions.
• Sit-Up: Sit-ups target the abdominal muscles, promoting core strength and stability. This exercise is crucial for maintaining good posture and preventing back injuries, allowing you to stay active and effective during your outreach activities.
• Walking Lunge: Walking lunges are excellent for developing leg strength and improving balance and coordination. They simulate real-life movements, making them ideal for preparing your body for the diverse physical challenges you might face while on mission trips.
• Burpee: Burpees are a full-body exercise that boosts cardiovascular fitness and muscular endurance. They combine strength and aerobic conditioning, making them perfect for enhancing overall physical preparedness and resilience.

Everybody has a different body. Focus on what feels good for your muscles and do a sports and fitness track DTS to equip yourself with the knowledge to help others do the same. Apply for DTS with YWAM Orlando today.

 

Why is Working Out During a Mission Trip Important?

 

Maintaining a regular workout routine during a mission trip is vital for several reasons, particularly for those involved in the Sports & Fitness Discipleship Training School (DTS) track. Here are three key benefits:

• Sustains Physical Health: Mission trips often involve physically demanding tasks such as construction work, long periods of standing, or walking through challenging terrain. Regular exercise helps keep your body strong and reduces the risk of injury, ensuring you can contribute effectively to the mission.
• Boosts Mental Well-Being and Team Dynamics: Exercise is known to release endorphins, which can help alleviate stress and anxiety. Group workouts also foster a sense of camaraderie and teamwork among mission trip participants, building a support system where everyone encourages each other.
• Maintains Routine and Reflects Good Stewardship: Keeping up with a workout schedule instills discipline and structure into your daily routine, which can be particularly beneficial in the unpredictable environments of mission trips. Taking care of your body is an essential aspect of being a good steward of the resources and abilities God has given you. It enables you to serve others more effectively and set a positive example for the person you are ministering to.

By prioritizing fitness during your mission trip, you not only enhance your own health and well-being but also contribute more fully to the collective goals of your outreach efforts.