“90-Day Faith & Fitness Workout Plan | Strength, Spin Cardio & Core”

Описание: Welcome to my 90-Day Faith & Fitness Workout Plan 💪✨
This workout routine is designed to help you build lean muscle, tone your body, and stay disciplined—without burnout.

In this plan, I’m combining:
• 🏋🏽‍♀️ Strength training to build muscle and shape
• 🚴🏽‍♀️ Spin cardio (Tuesdays & Thursdays)
• 🔥 Daily core/abs
• 🚶🏽‍♀️ Outdoor walking for balance & recovery
• 🙏 A faith-centered approach to health, discipline, and stewardship

This routine is perfect if you’re looking for a realistic, structured weekly workout split that fits a busy life while still producing results.

🗓️ WHAT THIS WORKOUT INCLUDES:

✔️ Lower body, upper body, glutes & full-body strength days
✔️ Spin cardio twice a week
✔️ Abs & core every day
✔️ Active recovery + stretching
✔️ A routine you can repeat weekly for 90 days

💡 WHO THIS IS FOR:
• Women focused on muscle tone & strength
• Anyone starting a 90-day fitness reset
• Those who want discipline without extremes
• Faith-based women pursuing health with purpose

“Your body is a temple — and caring for it is an act of intention.”

📌 Consistency over perfection. Strength over shortcuts.

If this workout blesses you, don’t forget to:
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MONDAY – LOWER BODY + CORE

Strength (45–60 min)
• Squats
• Romanian Deadlifts
• Lunges
• Leg Press
• Calf Raises

Core (10–15 min)
✔ Plank
✔ Dead Bugs
✔ Cable or Weighted Crunch

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TUESDAY – CARDIO + CORE

Spin Classes
• 4:00 pm – 30 min
• 5:00 pm – 30 min
• 6:00 pm – 30 min

Core (Post-Spin | 10 min)
✔ Russian Twists
✔ Reverse Crunch
✔ Side Plank

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WEDNESDAY – UPPER BODY + CORE

Strength
• Chest Press
• Lat Pulldown
• Shoulder Press
• Dumbbell Rows
• Triceps + Biceps

Core
✔ Stability Ball Crunch
✔ Pallof Press
✔ Mountain Climbers

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THURSDAY – CARDIO + CORE

Spin Classes
• 4:00 pm
• 5:00 pm
• 6:00 pm

Core (10 min)
✔ Hanging Knee Raises
✔ Heel Taps
✔ Plank Shoulder Taps

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FRIDAY – GLUTES + SHOULDERS + CORE

Strength
• Hip Thrusts
• Cable Kickbacks
• Step-Ups
• Lateral Raises
• Face Pulls

Core
✔ Leg Raises
✔ Ab Rollouts
✔ Long Plank Hold

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SATURDAY – FULL BODY + OUTDOOR WALK

Strength (30–40 min)
• Kettlebell Squats
• Push-Ups
• Dumbbell Deadlifts
• Rows

Outdoor Walk
🚶🏽‍♀️ 30–45 minutes (nature, reflection, no rush)

Core
✔ Bicycle Crunch
✔ Standing Oblique Crunch

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SUNDAY – ACTIVE RECOVERY + CORE
• Stretching / Yoga / Mobility (20–30 min)

Gentle Core
✔ Bird Dogs
✔ Pelvic Tilts
✔ Deep Core Breathing

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🥗 NUTRITION GUIDELINES (Muscle + Tone)

You don’t need extreme dieting — just consistent fueling.

Protein Goal
• 0.7–0.8g per lb of body weight
• Spread across meals

Great options
• Eggs, chicken, salmon
• Greek yogurt, cottage cheese
• Protein shakes (post-spin days especially)

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Carbs (Fuel Your Spin)
• Oats, rice, quinoa
• Sweet potatoes
• Fruit before cardio days

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Healthy Fats
• Avocado
• Olive oil
• Nuts & seeds

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Hydration
• Minimum 80–100 oz water/day
• Add electrolytes on Tues/Thurs

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🙏 FAITH-BASED WELLNESS RHYTHM (Optional but Powerful)

Daily (5 minutes)
• Short prayer or scripture before workouts
• Breath prayer during walks or stretching

Weekly Reflection (Sunday)
Ask yourself:
• Where did I feel strong this week?
• Where did I show discipline?
• What does my body need more of next week?

Scripture Pairing

“Do you not know that your bodies are temples of the Holy Spirit?”
— 1 Corinthians 6:19

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📊 PROGRESS CHECKPOINTS
• Every 30 days: photos + measurements
• Weekly: strength increase looks or improved endurance
• Non-scale wins: stamina, confidence, consistency

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