Physical and Spiritual Strength During COVID-19

by Danielle Swaby (Rock Writers Team Member) | April 28, 2020

Over the last month, many aspects of our lives have been interrupted, including some of our health routines. But staying fit is one thing we can do to maintain our physical, spiritual, and mental well-being, especially during this abnormal situation.

Staying fit not only helps us to remain healthy but it also improves our immune systems and helps to reduce stress and anxiety. Here are a few recommendations to get in shape during this time:

  • Go outside - Getting outside for a walk or run, while keeping distance, is a great option for the whole family. You get some exercise and also a good dose of vitamin D.
  • At-home workouts – With exercises like squats, pushups, and planks, you can get your workout done at home with just your body weight. There are also online personal training and workout classes available.
  • Workout breaks – If you are finding yourself with more time at home, you can use workouts throughout the day for breaks. Perhaps going for a walk or run in the morning or setting a goal to do 100 squats or pushups throughout the day. If you are working from home or homeschooling your children, you could even do a sit up or plank challenge every hour or when you need a break. 

If you are looking for a plan, here’s a 14-day program I put together to strengthen our bodies and our spirits. Meditate on these Scriptures as you complete your workout. (Please check with your doctor prior to beginning any fitness plan.)


Day 1:
Do not be anxious about anything, but in every situation, by prayer and petition, with thanksgiving, present your requests to God. And the peace of God, which transcends all understanding will guard your hearts and your minds in Christ Jesus.
Philippians 4:6-7


30 Pushups (Intermediate 20) (Beginner 12)

40 Sit-ups (Intermediate 30) (Beginner 20)

50 Squats (Intermediate 30) (Beginner 20)

Day 2:
“For I know the plans I have for you,” declares the Lord. “Plans to prosper you and not to harm you, plans to give you hope and a future.”
Jeremiah 29:11

30 Minutes as many rounds as possible (AMRAP)

25 Jumping Jacks

10 Push-ups

15 Squats

50 Mountain Climbers


Day 3:
Have I not commanded you? Be strong, vigorous, and very courageous. Be not afraid, neither be dismayed, for the Lord your God is with you wherever you go.
Joshua 1:9

Run/Bike/Walk 4 Miles (Intermediate 3) (Beginner 2)

Day 4:
Those who hope in the Lord will renew their strength. They will soar on wings like eagles, they will run and not grow weary, they will walk and not be faint.
Isaiah 40:31

20-minute AMRAP

20 Chair dips (Intermediate 15) (Beginner 10) OR 5 Pull-ups (Intermediate 4) (Beginner 3)

10 Push-ups (Intermediate 8) (Beginner 6)

15 Jump Squats (Intermediate 10) (Beginner 5)

100 Bicycle Crunches (Intermediate 70) (Beginner 50)

Day 5:
She is clothed with strength and dignity, and she laughs without fear of the future.
Proverbs 31:25


Run 5 minutes or (air) jump rope or shadow box

50 Hip Thrusts aka Bridge (Intermediate 30) (Beginner 20)

22 Burpees (Intermediate 18) (Beginner 13)

40 Sit-ups (Intermediate 30) (Beginner 20)

Day 6:
For the Spirit God gave us does not make us timid, but gives us power, love, and self-discipline.
2 Timothy 1:7

25 Minute AMRAP

10 Burpee (Intermediate 8) (Beginner 6)

40 Reverse Lunge (Intermediate 30) (Beginner 20)

20 Push-ups (Intermediate 15) (Beginner 10)

40 Flutter Kicks (Intermediate 30) (Beginner 20)

8x 2-minute sprints or 8x 1 minute Mountain Climbers/Jumping Jacks

Day 7:
Cast all your anxiety on him because he cares for you.
1 Peter 5:7

50-40-30-20-10 (Intermediate 40-30-20-10) (Beginner 30-20-10)



Leg Lifts

Chair Dips

Day 8:
In repentance and rest is your salvation, in quietness and trust is your strength.
Isaiah 30:15

Run/Bike/Walk 4 miles (Intermediate 3) (Beginner 2)


Day 9:
Do not conform to the pattern of this world, but be transformed by the renewing of your mind. Then you will be able to test and approve what God’s will is – his good, pleasing, and perfect will.
Romans 12:2

Complete 10 rounds for time of the following:

10x Burpees (Intermediate 8) (Beginner 6)

20x Chair Dips (Intermediate 15) (Beginner 10) OR 10x Pull-ups (Intermediate 8) (Beginner 6)

20x Jumping Jacks (Intermediate 16) (Beginner 10)

Day 10:
Take delight in the Lord, and he will give you the desires of your heart.
Psalm 37:4


50 Squats (Intermediate 30) (Beginner 20)

30 Burpees (Intermediate 20) (Beginner 10)

30 Sit-ups (Intermediate 24) (Beginner 18)

Day 11:
“Before I formed you in the womb I knew you, before you were born I set you apart; I appointed you as a prophet to the nations.”

Jeremiah 1:5

8x 2-minute sprints or (air) jump rope, shadow box, mountain climbers / REST 2 minutes

100x Burpees (Intermediate 80) (Beginner 60)

50x Chair Dips OR 50 Pullups (Intermediate 40) (Beginner 30)

100x Sit-ups (Intermediate 80) (Beginner 60)

200x Squats (Intermediate 160) (Beginner 120)

Day 12:
Consider it pure joy, my brothers and sisters, whenever you face trials of many kinds, because you know that the testing of your faith produces perseverance. Let perseverance finish its work so that you may be mature and complete, not lacking anything.
James 1:2-4

50 Hip Thrusts (Intermediate 40) (Beginner 30)

50 Push-ups (Intermediate 40) (Beginner 30)

50 Chair Dips OR 50 Pull-ups (Intermediate 40) (Beginner 30)

50 Push-ups (Intermediate 40) (Beginner 30)

50 Hip Thrusts (Intermediate 40) (Beginner 30)

Day 13:
You will keep in perfect peace those whose minds are steadfast because they trust in you.
Isaiah 26:3

Run/Bike/Walk 4-6 Miles (Intermediate 3-4) (Beginner 2-3)

Day 14:
“Don’t be afraid; just believe.”
Mark 5:36

Complete 10 rounds for time of the following:

25 Jump Squats (Intermediate 15) (Beginner 10)

25 Push-ups (Intermediate 15) (Beginner 10)

40 Reverse Lunges (Intermediate 30) (Beginner 20)

20 Sit-ups (Intermediate 15) (Beginner 10)

40 Flutter Kicks (Intermediate 30) (Beginner 20)

10 Burpees (Intermediate 8) (Beginner 5)


Danielle Swaby is a team member for Rock Church Writers Ministry and is also a certified personal trainer. Rock Church and Danielle Swaby do not hold liability for any injuries to anybody attempting to do this workout plan. Please check with your doctor before beginning any fitness plan.


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