KEEP IT SIMPLE SILLY
/ fitness

KISS fit 570 x 570 LOGO 3
"Physical training is good,
but training for godliness is much better,
promising benefits in this life and in the life to come"  1 Timothy 4:8

House of the Messiah Fellowship Gym

Objective is for all locations to
have 10 commercial pieces of
each of the following so
everyone can benefit from
their own 'KISS / fit' program

HMF KISS fit Com Treadmil TITLED
HMF KISS fit Total Gym Rower TITLED
HMF KISS fit Total Gym Jump - like squats TITLED
HMF KISS fit Total Gym Pull Ups TITLED
HMF KISS fit Total Gym Press TITLED
HMF KISS fit Ab Doer Twist TITLED

For now Pastor Kevin's daily 'KISS / fit' program begins at Fit4Less Gym (50-60 min) ending at home with  warm-up + Ab-Doer-Twist program (20-23 min)

Equipment top left to right
‍
1/  Treadmill
- 2 miles @ 4.2 mph
‍
2/  Total Gym (TG) Rower
- 10 overhand + underhand grip rows (#5 setting) to waist + chest + overhead + side-to-side
‍
3/  TG-Jump (Leg-Press)
- 12 Leg Press (#1 setting) + 12 (#4 setting)

4/  TG-Pullups
- 10 Pullups narrow hold (#4 setting) + 10 wide hold (#4 setting)
‍
5/  TG-Press
- 10 Press narrow hold (#4 setting) + 10 wide hold (#4 setting)
‍
6/  @ home Pre-Warmup to Ab-Doer-Twist (ADT)
- 40 standing alternating knee to chest
- 10 Lt & Rt Head Rolls
- 20 Pushups
- 60 Handgrip squeezers
- 20 Front & Back full arm-swings
- 10 Front & Back shoulder rolls
- 100 Lt-Ctr-Rt * Rt-Ctr-Lt Head/Eye Focus
- 100 count Plank hold position
- Sitting front edge of ADT - Legs out/spread - stretch 10 Count Lt toes + RT toes + Ctr floor | 30 each

6/ + ADT-Workout
- 30 Underarm Lt forward circular crunch rolls + 30 Rt forward
- 30 Underarm Lt Rt Lt Rt + 40 increasing All-Out (= 70)
- 30 Underarm Front-Crunch up Lt - Front Crunch up RT + 20 All-Out (= 50)
Repeat in Overarm position

Jesus Christ Living God
watching over
House of the Messiah Fellowship
House of the Messiah Fellowship is prepared to lead God's church into the New World / New Season of unfamiliar peace, freedom, equality, and prosperity - and doing so according to plan from the beginning - JESUS CHRIST LIVING GOD as #1 - 66 books of irrefutable absolute living truth from the Protestant Holy Bible.

Leading by faith alone, we will boast of God's will for all Christians as being for good, not harm (Jn 10:10b | Jer 29:11 | Rom 8:26-30 | Rom 12:2), while trusting our friend & partner the Holy Spirit, to lead and teach us to draw upon the same power within us that raised Jesus from the dead (Rom 8:11) - as we and those we teach fulfill our divine purpose also according to plan - thank you Jesus!

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