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Here is a overview schedule
you can print to serve
as a visual or
to track/check off your workouts.

Screenshot 2025-03-29 at 10.54.46 PM.png

week 1 - Matthew 5:1-12

focus verse & theme:  Mt 5:6 - blessed are those who hunger & thirst for righteousness, for they shall be satisfied

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STRENGTH

basic strength

 Matthew 5:1-2

Weights

 

SOM 1-1

34:18

video

STRENGTH

arms & core 1

Matthew 5:3-5

Medium Weights

 

SOM 1-2

22:48

video

STRENGTH

basic legs

Matthew 5:6-7

No Equipment Needed

SOM 1-3

23:54

METABOLIC

basic metabolic

Matthew 5:8-9

Heavy Weights

 

SOM 1-4

24:20

STRETCH

full body

Matthew 5:10-12

No Equipment Needed

 

SOM 1-5

30:09

week 2 - Matthew 5:13-20

focus verse & theme:  Mt 5:16 - let your lights shine before others, so that they give glory to your Father who is in heaven

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STRENGTH

full body
fav combos

Matthew 5:3-12

Weights

SOM 2-1

37:58

video

STRENGTH

arms & core 2

Matthew 5:13

Medium Weights

 

SOM 2-2

21:20

video

STRENGTH

legs - one weight
supersets

Matthew 5:14-16

one weight

(2nd optional)

 

SOM 2-3

26:52

METABOLIC

metabolic 2

Matthew 5:17-19

 

SOM 2-4

36:21

Heavy Weights

box & resistance band

video

CARDIO

ball
intervals

Matthew 5:20

Pilates Ball

 

SOM 2-5

37:14

week 3 - Matthew 5:21-32

focus verse & theme:  you have heard it was said...
but I tell you...

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STRENGTH

supersets
combos

Matthew 5:21-22

Weights

SOM 3-1

31:19

video

STRENGTH

arms & core 3

Matthew 5:23-26

Medium Weights

 

SOM 3-2

20:48

video

STRENGTH

glutes

Matthew 5:27-28

resistance band

 

SOM 3-3

33:11

METABOLIC

metabolic 3

Matthew 5:29-30

Heavy Weights

 

SOM 3-4

27:55

video

CARDIO

bodyweight
intervals

Matthew 5:31-32

No Equipment Needed

 

SOM 3-5

30:16

week 4 - Matthew 5:33-48

focus verse & theme:  Mt 5:48 - you therefore must be perfect, as your heavenly Father is perfect

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STRENGTH

one

weight

Matthew 5:33-37

One Weight

SOM 4-1

32:20

video

STRENGTH

arms & core 1

Matthew 5:38-39

medium weights &
pilates ball

 

SOM 4-2

27:54

video

STRENGTH

legs - one weight
supersets

Matthew 5:40-42

 

SOM 4-3

26:48

one weight

(2nd optional)

METABOLIC

metabolic 2

Matthew 5:43-48

Heavy Weights

box & resistance band

SOM 4-4

33:36

video

CARDIO

kickboxing
intervals

Matthew 5:17-48

No Equipment Needed

 

SOM 4-5

29:46

week 5 - Matthew 6:1-13

focus verse & theme:  Mt 6:1 - beware of practicing your righteousness before other people - give, pray, fast

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STRENGTH

full body
fav combos

Matthew 6:1-4

Weights

 

SOM 5-1

36:59

video

STRENGTH

arms & core 2

Matthew 6:5-6

medium weights &
pilates ball

 

SOM 5-2

23:16

video

STRENGTH

glutes

Matthew 6:7-8

resistance band

 

SOM 5-3

29:17

METABOLIC

metabolic 3

Matthew 6:9-10

Heavy Weights

 

SOM 5-4

29:31

STRETCH

stretch & flow
lightweights

Matthew 6:11-13

Light Weights

 

SOM 5-5

31:36

week 6 - Matthew 6:14-24

focus verse & theme:  Mt 6:21 - for where your treasure is, there your heart will be also

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STRENGTH

supersets
combos

Matthew 6:14-15

Weights

SOM 6-1

30:56

video

STRENGTH

arms & core 3

Matthew 6:16-18

medium weights &
pilates ball

 

SOM 6-2

20:47

video

STRENGTH

legs - advanced

Matthew 6:1-18

Heavy Weights

Resistance Band

 

SOM 6-3

32:47

METABOLIC

metabolic 4

Matthew 6:19-21

Heavy Weights

 

SOM 6-4

33:06

video

CARDIO

kickboxing
intervals

Matthew 6:22-24

No Equipment Needed

 

SOM 6-5

28:37

week 7 - Matthew 6:25-34

focus verse & theme:  Mt 6:33-34 - do not be anxious,
seek first the kingdom of God, & his righteousness

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STRENGTH

one

weight

Matthew 6:25-26

One Weight

 

SOM 7-1

00:00

video

STRENGTH

arms & core 1

Matthew 6:27

medium weights &
pilates ball

 

SOM 7-2

00:00

video

STRENGTH

legs - one weight
supersets

Matthew 6:28-30

 

SOM 7-3

00:00

one weight

(2nd optional)

METABOLIC

metabolic 2

Matthew 6:31-34

Heavy Weights

box & resistance band

 

SOM 7-4

00:00

STRETCH

stretch & flow
band

Matthew 6:25-34

resistance band

 

SOM 7-5

00:00

week 8 - Matthew 7:1-14

focus verse & theme:  Mt 7:7,11 - ask, seek, knock

you Father in heaven gives good things to those who ask him

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STRENGTH

full body
fav combos

Matthew 7:1-5

Weights

SOM 8-1

00:00

video

STRENGTH

arms & core 2

Matthew 7:6

medium weights &
pilates ball

 

SOM 8-2

00:00

video

STRENGTH

glutes

Matthew 7:7-11

resistance band

 

SOM 8-3

00:00

METABOLIC

metabolic 3

Matthew 7:12

Heavy Weights

 

SOM 8-4

00:00

video

CARDIO

ball
balance & strength

Matthew 7:13-14

pilates ball

 

SOM 8-5

00:00

week 9 - Matthew 7:15-29

focus verse & theme:  Mt 7:24 - everyone who hears these words of mine & does them will be like
a wise man who built his house on the rock

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STRENGTH

supersets

combos

Matthew 7:15-20

Weights

 

SOM 9-1

00:00

video

STRENGTH

arms & core 3

Matthew 7:21-23

medium weights &
pilates ball

 

SOM 9-2

00:00

video

STRENGTH

legs - advanced

Matthew 7:24-27

Heavy Weights

Resistance Band

 

SOM 9-3

00:00

METABOLIC

metabolic 4

Matthew 7:28-29

Heavy Weights

 

SOM 9-4

00:00

STRETCH

stretch

full body

Matthew 5-7

No Equipment Needed

 

SOM 9-5

00:00

Disclaimer

Brandy Gainor and Fitness for the Field strongly recommend that you consult with your physician before starting any exercise program. You should be in good physical condition and be able to participate in these exercises. Brandy Gainor and Fitness for the Field are not licensed medical care providers and represent that we have no expertise in diagnosing, examining or treating medical conditions of any kind or in determining the effect of any specific exercises on a medical condition. You should understand that when participating in any exercise or exercise program there is the possibility of physical injury. If you engage in this exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself, and agree to release and discharge Brandy Gainor and Fitness for the Field from any and all claims or causes of action, known or unknown, arising out of Brandy Gainor’s and Fitness for the Field's negligence.

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