OPTIONAL: 7PM BIBLE STUDY + GYM SESSION
7:00 PM — Bible Study
For Shepherd’s Daycare Congregants and Teachers
Scripture
Proverbs 3:5–6 (KJV)
“Trust in the LORD with all thine heart; and lean not unto thine own understanding. In all thy ways acknowledge him, and he shall direct thy paths.”
Read the passage slowly and reflect on how faith, patience, wisdom, and discipline shape the way we serve children, families, coworkers, and one another.
10 Questions
What does trusting God look like in my responsibilities as a teacher, caregiver, congregant, or servant?
Where am I relying too heavily on my own understanding instead of seeking God’s wisdom?
How can I demonstrate patience when serving children, families, coworkers, or fellow congregants?
What attitude do I need to surrender so that I can serve others with greater humility?
How can my daily actions reflect the values we want the children in our care to learn?
What area of my character needs greater discipline?
How can I become more intentional about encouraging another teacher, caregiver, or congregant?
What distraction is keeping me from giving my responsibilities the attention they deserve?
How can I create an environment where children and adults feel respected, safe, valued, and supported?
What is one change I can make tomorrow that would make me a better servant, teacher, caregiver, or member of the congregation?
Close with a prayer for wisdom, patience, protection, unity, compassion, and strength for everyone serving through Shepherd’s Daycare and the congregation.
7:30–9:30 PM — GYM
7:30 — Begin with an easy treadmill walk. Establish controlled breathing and an upright posture.
7:31 — Increase your pace slightly while keeping your shoulders relaxed.
7:32 — Introduce a moderate incline and maintain consistent foot placement.
7:33 — Continue the incline walk without holding the rails.
7:34 — Increase your speed slightly while maintaining control.
7:35 — Maintain a strong but sustainable pace.
7:36 — Increase the incline another small increment.
7:37 — Continue the incline walk with steady breathing.
7:38 — Increase speed for a controlled conditioning interval.
7:39 — Maintain the interval without sacrificing your walking or running mechanics.
7:40 — Reduce speed for active recovery.
7:41 — Continue at a moderate walking pace and allow your breathing to settle.
7:42 — Increase speed again.
7:43 — Maintain the stronger interval.
7:44 — Reduce the incline slightly.
7:45 — Increase speed for another controlled interval.
7:46 — Maintain the pace.
7:47 — Reduce speed and recover.
7:48 — Continue walking at an easy pace.
7:49 — Gradually lower the incline.
7:50 — Complete the treadmill portion at an easy pace.
Chest and Back
7:51 — Move to the bench-press station and prepare your equipment.
7:52 — Perform a light technical warm-up set.
7:53 — Increase the load for a second preparation set.
7:54 — Establish your working weight. Set your feet, stabilize your upper back, and establish a consistent bar path.
7:55 — Perform your first challenging bench-press set.
7:56 — Complete the set with controlled repetitions.
7:57 — Rack the weight and recover.
7:58 — Reset your breathing and prepare for the next set.
7:59 — Begin the second bench-press set.
8:00 — Maintain a controlled lowering phase and strong pressing mechanics.
8:01 — Finish the set and rack the weight.
8:02 — Recover.
8:03 — Prepare for the final working set.
8:04 — Perform the final set while maintaining strict technique and leaving some repetitions in reserve.
8:05 — Transition to a seated cable row.
8:06 — Perform your first controlled rowing set.
8:07 — Emphasize the contraction between your shoulder blades.
8:08 — Recover.
8:09 — Perform your second rowing set.
8:10 — Control the eccentric phase and avoid using momentum.
8:11 — Recover.
8:12 — Perform your third rowing set.
8:13 — Finish and transition to vertical pulling.
8:14 — Set up the pulldown or assisted pull-up station.
8:15 — Perform your first controlled set.
8:16 — Maintain a stable torso and controlled return.
8:17 — Recover.
8:18 — Perform your second set.
8:19 — Maintain a full, comfortable range of motion.
8:20 — Recover.
8:21 — Complete your third set.
Shoulders and Arms
8:22 — Move to the shoulder-press station.
8:23 — Perform your first controlled set.
8:24 — Lower the weight deliberately.
8:25 — Recover.
8:26 — Perform your second set.
8:27 — Transition to lateral raises.
8:28 — Perform strict lateral raises.
8:29 — Continue without swinging your torso.
8:30 — Recover.
8:31 — Perform your second lateral-raise set.
8:32 — Move to cable curls.
8:33 — Perform your first curl set.
8:34 — Emphasize the controlled lowering phase.
8:35 — Recover.
8:36 — Perform your second curl set.
8:37 — Move to rope triceps pushdowns.
8:38 — Perform your first set.
8:39 — Keep your elbows stable throughout the movement.
8:40 — Recover.
8:41 — Perform your second set.
Core and Conditioning
8:42 — Move to the core station.
8:43 — Perform controlled hanging knee raises.
8:44 — Finish the repetitions without excessive swinging.
8:45 — Recover.
8:46 — Perform a second knee-raise set.
8:47 — Move to cable crunches.
8:48 — Perform controlled repetitions.
8:49 — Maintain abdominal tension throughout the movement.
8:50 — Recover.
8:51 — Perform your second cable-crunch set.
8:52 — Transition to your cardio machine.
8:53 — Begin at an easy pace.
8:54 — Increase intensity.
8:55 — Push into a challenging interval.
8:56 — Maintain the interval with controlled breathing.
8:57 — Reduce intensity and recover.
8:58 — Increase intensity again.
8:59 — Maintain the second interval.
9:00 — Return to an easier pace.
Pool
9:01 — Transition to the pool and prepare for easy swimming.
9:02 — Begin with relaxed strokes and controlled breathing.
9:03 — Establish a smooth rhythm.
9:04 — Maintain moderate swimming intensity.
9:05 — Focus on efficient technique rather than speed.
9:06 — Increase your pace slightly.
9:07 — Maintain the stronger effort.
9:08 — Return to an easier pace.
9:09 — Continue relaxed swimming.
9:10 — Complete another moderate interval.
9:11 — Maintain efficient breathing and smooth technique.
9:12 — Reduce intensity.
9:13 — Continue easy swimming.
9:14 — Begin your final moderate interval.
9:15 — Maintain the pace.
9:16 — Complete the interval and slow down.
9:17 — Swim easily for recovery.
9:18 — Continue relaxed movement through the water.
9:19 — Finish the pool portion and prepare to transition.
Jacuzzi
9:20 — Exit the pool carefully, dry off, and transition to the jacuzzi.
9:21 — Enter carefully and settle into a comfortable position.
9:22 — Slow your breathing and allow your body to relax.
9:23 — Release tension from your shoulders and upper back.
9:24 — Relax your legs after the workout.
9:25 — Reflect on the Scripture and your role in serving others.
9:26 — Consider how patience, discipline, and compassion can influence the people around you.
9:27 — Take slow, comfortable breaths.
9:28 — Begin preparing to leave and hydrate afterward.
9:29 — Exit carefully, cool down, hydrate, and gather your belongings.
9:30 PM — Session complete.
Closing Reflection
“Serve with wisdom. Teach with patience. Lead with love. Trust God with the results.”