Optional - "Iron Sharpens Iron" Bible Study, Gym Workout

Men’s Bible Study Template (7 PM PST)

Opening Scripture - Proverbs 27:17 (5 minutes)

"Iron sharpens iron, and one man sharpens another."

• Reflect on how fellowship sharpens your faith.

Additional Scripture - Hebrews 10:24-25 (5 minutes)

"And let us consider how we may spur one another on toward love and good deeds, not giving up meeting together, as some are in the habit of doing, but encouraging one another—and all the more as you see the Day approaching."

• How can we encourage each other in our daily walk?

Discussion Questions (10 minutes)

1. How are the relationships in your life sharpening you spiritually?

2. What’s one way you can model encouragement and love this week?

3. What challenges do you face staying connected to other believers, and how can we overcome them together?

"Iron Sharpens Iron" Men's Workout

60-Minute Full-Body Training Session

Warm-Up (5 Minutes)

• 1 minute jumping jacks

• 1 minute high knees

• 1 minute bodyweight squats

• 1 minute arm circles (forward/backward)

• 1 minute alternating lunges

Workout (50 Minutes)

Circuit 1 (15 minutes)** - Repeat 3 Times

1. Push-ups - 12 reps (modify on knees if needed)

2. Plank Hold - 30 seconds

3. Bodyweight Rows (Use TRX/bands if available) - 12 reps

1-minute rest between circuits

Sectionc target set.

30-Minute Pool and Jacuzzi Workout

Pool Workout (20 Minutes)

Warm-Up (5 Minutes)

• 1 minute water walking

• 1 minute arm sweeps underwater (forward/backward)

• 1 minute high knees in water

• 1 minute alternating leg kicks (hold onto the pool edge if needed)

• 1 minute shoulder rolls underwater

Main Workout (15 Minutes)

• Water Jogging – 2 minutes (jog in place or use the pool’s length)

• Flutter Kicks – 2 minutes (hold pool edge or float on a kickboard)

• Aqua Push-offs – 10 reps (push off pool wall, glide back, repeat)

• Underwater Squat Jumps – 12 reps (jump explosively upward underwater)

• Leg Abductions – 10 reps each leg (extend and pull legs back together while standing in place)
  Repeat circuit twice.

Jacuzzi Session (10 Minutes)

• Dynamic Stretching (5 Minutes): While seated or standing in the warm water, perform slow, deliberate stretches:

  • Arm circles (forward/backward) – 30 seconds per direction

  • Seated hamstring stretch – 30 seconds per leg

  • Neck rolls – 30 seconds per direction

  • Side stretches – 30 seconds per side

  • Floating ankle rolls – 10 reps per side

• Relaxation (5 Minutes): Sit comfortably, focusing on deep breathing, relieving tension from your muscles, and letting the warm water enhance recovery.