Workouts – February 2023

This page provides access to all previously released Purpose Posse Workouts. Come back as often as you would like while you are a Posse Member.

Last Updated 1/17/23

Workout Focus February 2023-

Strength Training in all planes of motion! 

Assessments Here is your sheet!

New Workouts added this month

Walking on a Journey to the Cross Click Here
Bible Study Series- Move your body while taking in His word!

Core Workouts! (5-6mins)

Assessment Videos (YouTube Videos)

Modification Options

Flexibility & Recovery

Balance Workouts

Intervals & Weights: Most recent workouts are on top

(40 minutes or more)

(30ish minutes or under)

(20 minutes or under)


Exercise Disiplines Explained 


Pilates is a wonderful exercise practice with core strength as the foundation. Strengthening the core develops stability throughout the entire torso. Trunk stability, through engaging the core, is the most important aspect of Pilates training since it dictates how the body moves, not just in the gym but in daily life. Benefits of Pilates include improved posture and balance as well as training the body to move with harmony and efficiency. An imbalanced body can lead to muscular weaknesses, which may potentially cause compensations in the body that inhibit joints from moving through their full range of motion. Pilates targets the “powerhouse” muscles which include the glutes, hips, pelvic floor and lower back. Deep breathing is a huge focus in Pilates. This means exhaling fully after every inhale to empty the lungs of stale air and invite fresh oxygen to flow in. Improved breathing and circulation allow the body to function optimally from the inside out.


Tabata training is a High-Intensity Interval Training (HIIT) program that has been scientifically proven to help increase endurance and performance for your aerobic (cardiovascular) and anaerobic (muscular) systems. Tabata is a highly efficient method to achieve maximum results by helping you burn fat and build muscles. Tabata training works in 20 second intervals of high intensity exercise, followed by 10 seconds of rest, and repeated eight times for a total of four minutes.


In 1996, Japanese physician Dr. Izumi Tabata conducted a study to test the benefits of interval-based training on athletes. Dr. Tabata studied two groups for six weeks, one of whom exercised using a standard “control” method, and the other using his newly developed interval-based workout. The control group exercised for one hour five times a week, at a moderate level of intensity. The test group used the four minutes, 20-seconds-on, 10-seconds-off, Tabata workout. By the end of the six weeks, while the control group trained for 1,800 minutes and the Tabata group only trained for 120, it was the Tabata group that drastically improved its aerobic and anaerobic fitness levels. Dr. Tabata effectively proved, scientifically, the advantages of HIIT programs.

Interval Training

Interval training is a type of training that involves a series of high intensity workouts interspersed with rest or relief periods. The high-intensity periods are typically at or close to anaerobic exercise, while the recovery periods involve activity of lower intensity. Varying the intensity of effort exercises the heart muscle, providing a cardiovascular workout, improving aerobic capacity and permitting the person to exercise for longer and/or at more intense levels.


High-intensity interval training (HIIT) is a form of interval training, a cardiovascular exercise strategy alternating short periods of intense anaerobic exercise with less intense recovery periods, until too exhausted to continue. The method is not just restricted to cardio and frequently includes weights for the short periods as well. The intensity of HIIT also depends on the duration of the session.

Strength Training

Strength training or resistance training involves the performance of physical exercises which are designed to improve strength and endurance. It is often associated with the use of weights. It can also incorporate a variety of training techniques such as calisthenics, isometrics, and plyometrics.

When properly performed, strength training can provide significant functional benefits and improvement in overall health and well-being, including increased bone, muscle, tendon, and ligament strength and toughness, improved joint function, reduced potential for injury, increased bone density, increased metabolism, increased fitness and improved cardiac function. 

Training Gratitude for 21 Days With “Faith Flexes”

In most people’s lives, Thanksgiving Day could serve a higher purpose than food, football, and festivities. The spiritual value at the core of the holiday is gratitude. Everyone considers gratitude to be a positive thing, but we do not always stop to consider how powerful gratitude truly is.

Gratitude is a godly quality that brings our attention into the present, which is the only moment in which we can experience joy, love, compassion, and peace. Gratitude is also an enjoyable, life-affirming meditation of the heart. When we meditate on gratitude we begin to notice what we have been given, rather than what we lack. We see love and beauty in an intimate way that makes it natural to live in the present moment. Research has also found that focusing on gratitude can measurably improve our emotional and physical well-being, including our heart health.

We’ve put together 21 days of Gratitude training to help us cultivate this godly character trait and rediscover all that we’re thankful for! 

Daily gratitude list pdf

American Heart Association Guidance

Recommendations for Adults

  • Get at least 150 minutes per week of moderate-intensity aerobic activity or 75 minutes per week of vigorous aerobic activity, or a combination of both, preferably spread throughout the week.
  • Add moderate- to high-intensity muscle-strengthening activity (such as resistance or weights) on at least 2 days per week.
  • Spend less time sitting. Even light-intensity activity can offset some of the risks of being sedentary.
  • Gain even more benefits by being active at least 300 minutes (5 hours) per week.
  • Increase amount and intensity gradually over time.

What is Intensity?

Physical activity is anything that moves your body and burns calories. This includes things like walking, climbing stairs and stretching.

Aerobic (or “cardio”) activity gets your heart rate up and benefits your heart by improving cardiorespiratory fitness. When done at moderate intensity, your heart will beat faster and you’ll breathe harder than normal, but you’ll still be able to talk. Think of it as a medium or moderate amount of effort.

Examples of moderate-intensity aerobic activities:

  • brisk walking (at least 2.5 miles per hour)
  • water aerobics
  • dancing (ballroom or social)
  • gardening
  • tennis (doubles)
  • biking slower than 10 miles per hour

Vigorous intensity activities will push your body a little further. They will require a higher amount of effort. You’ll probably get warm and begin to sweat. You won’t be able to talk much without getting out of breath.

Examples of vigorous-intensity aerobic activities:

  • hiking uphill or with a heavy backpack
  • running
  • swimming laps
  • aerobic dancing
  • heavy yardwork like continuous digging or hoeing
  • tennis (singles)
  • cycling 10 miles per hour or faster
  • jumping rope

Knowing your target heart rate can also help you track the intensity of your activities.

For maximum benefits, include both moderate- and vigorous-intensity activity in your routine along with strengthening and stretching exercises.

What if I’m just starting to get active?

Don’t worry if you can’t reach 150 minutes per week just yet. Everyone has to start somewhere. Even if you’ve been sedentary for years, today is the day you can begin to make healthy changes in your life. Set a reachable goal for today. You can work up toward the recommended amount by increasing your time as you get stronger. Don’t let all-or-nothing thinking keep you from doing what you can every day.

The simplest way to get moving and improve your health is to start walking. It’s free, easy and can be done just about anywhere, even in place.

Any amount of movement is better than none. And you can break it up into short bouts of activity throughout the day. Taking a brisk walk for five or ten minutes a few times a day will add up.

If you have a chronic condition or disability, talk with your healthcare provider about what types and amounts of physical activity are right for you before making too many changes. But don’t wait! Get started today by simply sitting less and moving more, whatever that looks like for you.

The takeaway:  Move more, with more intensity, and sit less.

Science has linked being inactive and sitting too much with higher risk of heart disease, type 2 diabetes, colon and lung cancers, and early death.

It’s clear that being more active benefits everyone and helps us live longer, healthier lives.

Here are some of the big wins:

  • Lower risk of heart disease, stroke, type 2 diabetes, high blood pressure, dementia and Alzheimer’s, several types of cancer, and some complications of pregnancy
  • Better sleep, including improvements in insomnia and obstructive sleep apnea
  • Improved cognition, including memory, attention and processing speed
  • Less weight gain, obesity and related chronic health conditions
  • Better bone health and balance, with less risk of injury from falls
  • Fewer symptoms of depression and anxiety
  • Better quality of life and sense of overall well-being

So what are you waiting for? Let’s get moving!