More than a Conqueror in Christ Circuit
"Honestly, the tank says it all.", says this week's featured circuit provider, Cassie Albrecht. She believes strength is so much more than gaining muscle and how much weight we can lift. She goes on to say that, "while neither of those are bad things, lifting heavy reminds me of every day trials we face that we truly are more than conquerors if our strength is in Christ alone and we can do all things through HIM who STRENGTHENS us!" We love her inspiration and hope you feel the same!
You will need:
More than a Conqueror in Christ Circuit-Heavy Weight Strength Training
After a warm up with a light walk/jog/jump rope/kettlebell swings complete 10-12 reps of each exercise for 3 sets. When deciding on a weight, for example if you choose to do 10 reps of each, you should be able to perform 10 but not 11 reps.
Alternating Dumbbell Bicep Curls
--Starting position: stand with feet hip width apart. Arms relaxed at sides with dumbbells. Engage your core and raise dumbbell starting with right arm and then slowly lower it back to the starting position. Repeat with left arm for a total of 10-12 reps each arm. Take a 60-90 second break before moving on to set number 2.
Dumbbell Chest Press
--Lie flat on a bench with arms bent at 90 degrees just to the side of your chest holding dumbbells in each hand. Using your chest, push the dumbbells up until your arms are extended straight up and squeeze at the top of the movement. Slower lower back down into starting position.
Squats with Barbell
--Step under the barbell that is safely placed on a rack. Stand with feet slightly wider than hip width, shoulder width apart. Lift barbell off rack and step away, keep your head up at all times and back straight, engaging your core. Squat down until you create approximately 90 degree angle at the knee (making sure knees do not go over your toes). Push the bar up through the heel, squeeze your glutes at the top, back to starting position.
Deadlift with Barbell
--Stand with your mid-foot under the barbell. Feet Hip-width apart and toes slightly pointed out. Slight bend in the knees and grab the bar. Your arms just outside your legs. Lift your chest and keep your back straight. Pull the barbell as you stand up and squeeze your glutes at the top.
A little about Cassie:
Cassie is a ACE Certified Personal Trainer and founder of Refining Roots. She was never the one for sports and fitness in high school but was always known as the “sick girl”. God redeemed her and lit a passion inside her to become all that He created her to be, including taking care of the temple she has been given and inspiring others to do the same. Lifting weights is her go-to workout, but when she isn’t in the gym, she enjoys spending time with her hardworking husband and friends especially camping, grilling out, being lakeside, or just out enjoying the sun!
Cassie's statement of faith:
He came to this Earth as man to take the place that we deserved on the cross in exchange for His place. He is everything to me! I am a sold out follower of Christ!
Are you a fitness professional who loves Jesus? We'd love to feature you!
✔️Love JESUS with heart, soul, mind & strength
✔️ Fitness Professional (Certified personal trainer, group exercise instructor or B.S. of exercise science ONLY)
✔️ Love for helping others get physically & spiritually fit
✔️ Able to take HD images
✔️ Own at least one item of CTC gear
If that's you, please email us by clicking here!