10-Minute Novena Inspired HIIT Workout - St. Luke the Evangelist
Sorry there wasn’t a workout last week girls! We were still recovering from Johnna’s wedding and it took a lot out of us. ;)
Don’t worry, we made sure today’s workout was extra special to make up for it. And because we are still catching up on things, there won’t be any visuals of Johnna doing the workouts to help you out. BUT if you aren’t sure what a certain exercise is, you can use our best friend Google.
This week’s prayers are to tomorrow’s saint of the day - the evangelist Luke! Luke, the writer of the Gospel and the Acts of the Apostles, has been identified with St. Paul's "Luke, the beloved physician" (Colossians 4:14). We know few other facts about Luke's life from Scripture and from early Church historians.
When we were creating this workout, we were trying to think about what would connect with Saint Luke’s life and vocation. Our thought process was something like, “Evangelists have to travel a lot to spread the Gospel…maybe a workout that someone can do in a hotel room? Which would mean no equipment. And no jumping so as not to disturb any downstairs neighbors.”
And voila! A hotel-friendly HIIT workout dedicated to St. Luke the Evangelist!
How it works
Even though we’re behind on GIFs, we’ve still included a handy, pinnable reference for you to print out:
Open up with an Our Father and a warm-up move (like the one in the first Wednesday Workout post).
Then go through your nine moves while praying to Saint Luke.
Here’s what you’ll pray while going through the move: Dear St. Luke, I love you with all my heart. Inflame my heart with an ardent love of God and worship of the Trinity. St. Luke, please intercede for me and help me to grow in grace and holiness, but above all, that I may rest with thee in eternity, help me to do God's will each and every day to the best of my ability. Help me to hear my Father's voice and love all with all my heart. Dear St. Luke, I love you. Thank you for your help.
And pray a Hail Mary as a break: Hail Mary, full of grace, the Lord is with thee. Blessed are you among women, and blessed is the fruit of the womb Jesus. Holy Mary, Mother of God, pray for us sinners, now and at the hour of our death.
Finally, end with an Our Father (about 20 seconds) and the same move as the warm-up.
Go through the entire workout just once for a 10-minute sweat session, or up to 4 times for a 40-minute one!
TIP: We didn’t have time to make an audio file for you to listen to during the workout this time. But you can easily make a voice recording on your phone with the prayers and exercises listed!
Move 1: narrow squat to side kick left
Start with feet together and hands clasped in front of chest. Bend knees and drive hips backward until thighs are parallel to floor, then press into mid-foot to stand. Lean to the right slightly to drive left knee to chest, then extend left leg with foot flexed, as if kicking a wall directly to the right. Snap left leg down next to left to return to starting position.
Move 2: narrow squat to side kick right
Start with feet together and hands clasped in front of chest. Bend knees and drive hips backward until thighs are parallel to floor, then press into mid-foot to stand. Lean to the left slightly to drive right knee to chest, then extend right leg with foot flexed, as if kicking a wall directly to the right. Snap right leg down next to left to return to starting position.
Move 3: crab toe touch
Start in a reverse tabletop position: Sit on the floor with feet flat and palms planted behind hips, fingers pointing toward heels, and hips lifted off the ground. Extend right leg while reaching left hand toward right foot. Lower hand and foot to the ground. Raise left leg while reaching right hand toward left foot. Lower hand and foot to the ground.
Move 4: reverse lunge with front kick
Stand with feet together. Step back with the right foot to lower into a reverse lunge, knees bent at 90-degree angles, back knee hovering off the floor, and arms in a running position with the right arm forward. Press into the left foot to stand, driving right knee up then extending foot to perform a front kick with foot flexed. Immediately step the right leg behind left and lower into a reverse lunge to begin the next rep.
Move 5: plie squat with calf raise
Stand with feet wider than hip-width, toes facing out at about 45 degrees. Sit hips back and bend knees, lowering into a plié squat until thighs are parallel to the floor. Press into feet and drive hips forward to stand, and immediately lift heels off the ground to balance on toes. Lower heels to return to starting position.
Move 6: oblique side pull left
Stand on the right leg with arms reaching overhead and slightly to the right, left foot pointed out to the side, resting lightly on the floor for balance. Engage left obliques to drive left knee up and left elbow down to touch. Straighten left arm and lower left foot to tap the floor to return to starting position.
Move 7: oblique side pull right
Stand on the left leg with arms reaching overhead and slightly to the right, right foot pointed out to the side, resting lightly on the floor for balance. Engage right obliques to drive right knee up and right elbow down to touch. Straighten right arm and right left foot to tap the floor to return to starting position.
Move 8: duck and punch twist
Stand with feet wider than hip-width apart, toes pointing slightly out, and fists in ready position guarding face. Lower into a squat and shift body to the right, then stand and pivot on the left foot to punch across body with the left hand. Snap the left hand back to ready position and immediately squat and shift to the left, standing and pivoting on the right foot to punch across body with the right hand.
Move 9: no jump ice skater
Stand with feet hip-width apart, hands clasped in front of chest. Step the right foot behind the left, bending knees and reaching right hand to touch left foot, left hand extended backward. Press into the left foot to stand and return to starting position. Repeat on the opposite side, stepping the left foot behind the right, tapping right foot with left hand, and extending right arm backward. Continue alternating.
Let us know what you think of this workout in the comments! And if you want workouts to particular saints or to go along with specific prayers, let us know!