Raised to Life

Move with meaning. Train with truth. These workouts aren’t just about fitness—they're about faith, freedom, and fullness in Christ. Explore our library of spirit-led workouts created to build strength in your body and soul.

Time: 35 minutes
Focus: Glutes, Legs, Lower Body
Equipment Needed: 15 lb Kettlebell, Resistance Band (fabric), Optional Mat

Warm-Up (5 minutes)
• Light dynamic stretches
• Bodyweight squats x 20
• Hip circles x 10 each direction

Workout Breakdown

1. Sumo Deadlifts
• 15 lb Kettlebell
• Reps: 89 (or to burnout)
• Focus: Glutes + Inner Thighs

2. Fire Hydrants (Resistance Band)
• L 70 | R 70 | L 60 | R 60
• Finish with pulses + holds
• Band placement: Knees

3. Straight-Leg Donkey Kicks
• 60 reps each leg
• Tap toe each rep
• Hold last rep for 10 sec

4. Glute Bridges
• 50 / 40 / 36 / 48 / 36 / 24
• Add pulses to final set
• Optional: Resistance band

Cool Down (5 minutes)
• Standing quad stretch
• Hamstring fold-over
• Kneeling hip flexor stretch
• Prayer pose w/ breathwork

Affirmation:
I don’t train for appearance—I train for purpose. I am built by grace. I am raised to life.

Do you not know that your bodies are temples of the Holy Spirit... You are not your own; you were bought at a price. Therefore honor God with your bodies
—1 Corinthians 6:19–20

Built by Grace: Back & Biceps / Booty & Abs

Workout Length: ~45 minutes

Style: Superset/Unilateral Burnout

Focus: Strength, Stability, Muscle Isolation

Equipment: Dumbbells (10–15lb), Bands,

1. Single-Arm Rows (Unilateral):

Left Side:

• 10lb – 30 reps

• 8lb – 18 reps

• 5lb – 16 reps

Right Side:

• 10lb – 30 reps

• 8lb – 15 reps

• 5lb – 18 reps

2. Single-Arm Bicep Curls (Unilateral):

Left Side:

• 10lb – 15 reps

• 8lb – 15 reps

• 5lb – 10 reps

Right Side:

• 10lb – 16 reps

• 8lb – 14 reps

• 5lb – 12 reps

3. Hammer Curls (Both Arms):

• 10lb – 30 reps

• 8lb – 18 reps

• 5lb – 20 reps

4. Concentration Curls (Unilateral):

Left: 10lb – 16 / 8lb – 12 / 5lb – 13

Right: 10lb – 16 / 8lb – 15 / 5lb – 11

5. Standing Glute Kicks (No weight):

Left Side: 40 slow & low

Right Side: 40 slow & low

6. Side-Lying Glute Pulses:

Left: 20 / 25 / 18 / 3

Right: 20 / 18 / 12 / 8

7. Band Side Steps + Squat (Black band):

• 17

• 28

• 18

• 14 (7 each side)

• 22 (11 each side)

8. Glute Bridge Series:

• 50 glute bridges

• 30 pulses

• 20-second hold

9. Leg Raises (Abs):

• 43 reps

• 36 with 8lb dumbbell

10. Russian Twists:

• 50 twists

• 30 pulses

11. Reverse Crunches:

• 28 reps

She is clothed with strength and dignity. – Proverbs 31:25

Affirmation:

I am not training for the mirror—I’m training for the mission. I am fit for the call. Built by grace. Raised to life.

A 4-Week Session — Build Your Sanctuary
“Consider now, for the Lord has chosen you to build a house as the sanctuary. Be strong and do the work.”
— 1 Chronicles 28:10


Workout Breakdown

Chest & Triceps:

Chest Press (3–1 tempo with bottom pulses)

Unilateral Triceps Kickbacks (left/right)

Unilateral Overhead Triceps Extensions (left/right)

Incline Pushups (negative + wide grip + mid-setting focus)


Bulgarian Split Squats (elevated rear foot)

Weighted set (10–15 lb)

Bodyweight burnout set

Option: elevate front foot for deeper range of motion


Booty Focus:

Glute Bridge Variations (5 min total):

Feet straight

Feet outward

Feet turned (toes out)

Feet inward (heels together)


Final burnout: pulsing every rep + 30-sec hold

Fire Hydrants (with heavy resistance band)

Full range & burnout reps each side

Abs/Core:

Mountain Climbers (elbow to opposite knee)

Russian Twists (optional dumbbell)

Reverse Crunches + pulsing burnout


Coach’s Note:
This is more than movement—it’s ministry.
More than fitness—it’s faith in action.

Built by Grace: Legs, Booty & Abs. A 4-Week Session — Build Your Sanctuary
“He makes my feet like the feet of a deer; he enables me to stand on the heights.”
— Psalm 18:33


Workout Breakdown

Legs & Booty:

Sumo Deadlifts (dumbbell or kettlebell)

Bulgarian Split Squats (rear foot elevated)

Weighted set (10–15 lb)

Bodyweight burnout set

Optional: elevate front foot for deeper range


Step-Ups (weighted or bodyweight)

Knee drive at the top for added intensity


Single-Leg Glute Bridges

Focus on form and full range


Standing Kickbacks to Grounded Glute Extension

Add resistance band if needed



Booty Finisher:

Fire Hydrants (with heavy band)

Full range, pulses, and holds each side


Glute Bridge Burnout (5-minute set)

Rotate foot position:

Heels in

Feet out

Neutral


Pulse every rep

Final 30-second hold


Abs/Core:

Bicycle Crunches

Russian Twists (with or without dumbbell)

Flutter Kicks

Mountain Climbers (knee to elbow)

Coach’s Note:
Your legs carry more than your weight—they carry your calling.
Move with purpose. Build with grace.
This is your sanctuary.

SHOULDERS – 2:30 per side

Single-Arm Lateral Raise: heavy to light drop set (10/8/5 lbs or bodyweight)

Finish with: Pulse Hold 10–15 seconds at top


GLUTES – 5:00

Glute Bridges (barbell or DB on hips)

50 straight-foot

50 toes out

45 heels in

Final 30 pulses

20 sec iso-hold



SPLIT SQUATS – 2:30 per leg

Foot elevated (front or rear)

Weighted + Bodyweight burnout



STANDING GLUTE COMBO

4-way Band Kicks (front / side / back / cross-body)

20 each direction

Repeat opposite leg



LUNGES – Bodyweight or light dumbbells

46 total (23 each leg)

Knee-to-floor, steady tempo



ABS – 5:00 Core Flow

Flutter Kicks – 50

Bicycles – 40

Leg Raises – 36

Russian Twists (w/ DB optional) – 47

Elbow-to-Knee Climbers – 36

Knuckle-to-Knee Cross Crunch – 26

FitLife is where strength is built from grace. Focused on fitness, nutrition, and spiritual growth—this ministry helps people break through insecurity, rebuild their bodies, and discover they are fit for the call.

Raised to Life is a movement of recovery and resurrection. Rooted in Christ, we walk beside those overcoming addiction, trauma, and homelessness—reminding every soul that healing is possible, purpose still exists, and hope is alive.

Together, we move in purpose—because revival starts with resurrection.