Workout, Stretch, and Relax



Quick Total Body Workout For Women With Weights (dumbbells)


This is a total body workout with dumbbells (with weights) that you can do at home or at the gym. This workout includes strength training, core work, and barre (using a chair for balance.) You will need to warm-up, first. This video does not include a warm-up. Try this cardio warm-up playlist: https://tinyurl.com/uz5lfba



You can purchase the 32 lb dumbbell set (with stand included) that I am using in the video from Amazon: https://amzn.to/371bpXy


The 10-pound dumbbells were extra. This set is similar to the ones that I am using: https://amzn.to/3ad4xZl


You can purchase a 9-inch mini ball from Amazon: https://amzn.to/2vh6DY5


Follow today's Quick Total Body Workout with stretching exercises.


Final Stretch - "Cover The Earth" by Kari Jobe and Cody Carnes.


Final Relaxation and Worship to Sails by Pat Barrett, Steffany Gretzinger, Amanda Lindsey Cook


Try this after your post-workout final relaxation after your final stretch! Take time to get into God's presence.



The Hebrew word for "to bow down" is shachah. We see this word in the Bible in Psalms 5:7, among other verses.


"But I, through the abundance of your steadfast love, will enter your house. I will bow down toward your holy temple in the fear of you." Psalms 5:7


The act of bowing is both a physical and a spiritual posture. It's an act of submission, humility, and obedience. It's a posture of reverence and obedience. This final relaxation video will not only help your physical posture but also your spiritual posture.


If you have trouble getting up and down off the floor, then you may do this on your bed. A firm, flat surface is ideal. You may use pillows instead of the disk. The use of the disk helps to open up your posture in passive, restorative stretches. Use this time for deep breathing, prayer, and meditation on God's promises.


Please be careful to modify as needed. These videos may not be suitable for people with osteoporosis, joint problems, back problems, or knee problems. Always consult with your physician, first.

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© 2016 by Sara Moser. All rights reserved.