Equipment

Weights

If you’re completely new to resistance work, you can start with tins or filled water bottles - anything to add a little resistance! When you’re ready, 2kg weights are a great place to begin, and sets with varying weights can help you progress. You might also find it helpful (though not essential!) to have one heavier weight - around double your usual hand weights - for certain moves. But don’t worry if not, you can hold both hand weights together. Dumbbells often pop up on local free sites, community groups, and marketplaces, so keep an eye out.

Resistance bands

We recommend tube bands with handles and interchangeable resistance levels, like this set. 

Sessions

🔹 BLAST
A high-energy start to your day!
This 30-minute session mixes cardio, strength, and full-body conditioning to “blast” you into energy and focus for the day ahead. Fast-paced but adaptable to all fitness levels. We pick 20 exercises out of a hat and do them back to back for a minute.

Equipment: Hand weights (or tins), a heavier weight (if you have) mat, water.

🔹 CIRCUITS
Whole-body training with variety and fun.
Work different muscle groups. Includes strength, cardio, and core work. Adaptations given for all levels.

Equipment: Hand weights (or tins), a heavier weight (if you have) mat, water.

🔹 STRETCH & SOUL
Gentle movement, deeper breathing, and reflection.
Gentle stretches accompanied by a Scripture or thought to focus on God's peace and presence. Ideal for all levels, especially if you're stiff or tired.

Equipment: Mat or soft floor space, water.

🔹 CHAIR PRAISE
Joyful movement to uplifting music - all from a chair!
Move to praise music with low-impact seated exercises that improve mobility, strength, and mood. Great for anyone with limited mobility or energy.

Equipment: A sturdy chair (no wheels), water. Optional hand weights if you want more of a workout.

🔹 CHAIR WORKOUT
Strength and movement.
A functional workout for those who prefer seated or standing support. Mainly strength

Equipment: Chair, hand weights (or tins), a heavier weight (if you have), water.

🔹 PRAISE AEROBICS
Uplifting worship music meets aerobic movement.
Enjoy heart-pumping aerobic routines set to worship music. Easy-to-follow, joyful, and adjustable to your pace.

Equipment: Water, space to move.

🔹 MAT WORKOUT
Core, strength and stretch — mostly floor-based.
A slower-paced class focused on deep core strength, posture, and muscle tone. Includes Pilates-style moves, strength, and stretch.

Equipment: Mat, water.

🔹 BANDS
Strength and resistance using long bands.
Focus on toning, posture, and joint support using resistance bands. Low-impact but highly effective!

Equipment: Resistance band (long with or without handles), if you don't have a band you can use hand weights, water.

🔹 HIGHER PRAISE
Seated upper-body strength to uplifting worship music.
This joyful session focuses purely on upper-body movements while seated, helping to build strength, posture, and coordination — all while praising God! Perfect if you prefer to stay off your feet or want a gentler option.

Equipment: Hand weights or tins (optional if you want a harder session), sturdy chair (no wheels), water.

🔹 INTERVALS
Push and recover in timed bursts.
Short intervals of effort followed by recovery for a metabolism-boosting session. Can be tailored for intensity.

Equipment: Hand weights (or tins), a heavier weight (if you have) mat, water.