Cardio Soul
 
My fitness classes are filling up with new faces since the cooler weather has blown in. Seasoned runners are doing step aerobics in my cross training classes and those who have enjoyed walking and gardening all summer are coming for Pilates.

But the class that fills up the fastest is Cardio Soul.

Cardio Soul is my own mix of Scripture, prayer, cardiovascular workout, strength training and core work. It challenges each major muscle group, gets students’ heart rates to stay between 55 and 85 percent of their maximum heart rate for at least 50 minutes, and gives them a spiritual boost, too.

But for people like you who can’t get to my Cardio Soul class in Calhoun, Kentucky every week, I’ve developed Cardio Soul Lite, a simpler and shorter at-home workout.

I’ve used F-A-I-T-H as an easy way for you to remember this routine.

First, find a place in your home where you can lie down and walk around. I like my living room carpet. Make sure you can see a clock easily or wear a watch. 

To begin, read this scripture out loud. Repeat it to yourself every few minutes to stay focused. “In everything give thanks.” (1 Thessalonians 5:18)

Here we go!

F – Get your feet moving by walking or marching in place for 5 minutes.

A – Work your arms with standing push-ups—done leaning up against the wall. Do these for 2 minutes.

I – Increase your heart rate with jumping jacks. You can also climb stairs or step side to side while lifting your arms over your head with each step. Do this for 3 minutes.

T – Trim your tummy with abdominal curls. Sit on the floor in sit-up position. Curl down almost to the ground then up again. Repeat for 2 minutes

H – strengthen your hamstrings with walking lunges. To do these, take a long stride, stop mid-extension, lower your hips and hold. Do these for 2 minutes.

Repeat this routine, then lie down and relax for at least a full minute. While you are resting, breathe slowly and deeply and repeat “In everything give thanks” in your mind with each inhale and exhale.

Do you feel great? Let me know!

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Get more advice from Theresa!

Find all you need to know on whole-person 
wellness in Shaped by Faith.

Theresa is a former model and nationally certified fitness professional who teaches people to use their faith to inspire fitness and their fitness to strengthen their faith. She is the author of Shaped by Faith: 10 Secrets to Strengthening your Body & Soul, and two exercise DVDS: Pilates for the Soul

She and her husband, Robin, have seven children and live in Calhoun, Kentucky.

You can email her with any questions or concerns.

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