25 Minutes on the Clock Workout

How many rounds can you get through?  Make sure to mark where you end. Set your timer 25 minutes and begin.

This is a no equipment workout. Try to go quickly while still maintaining good form. The 25 Minutes on the Clock Workout is great to use as a marker workout. Meaning you can do this workout again at a later date to see how much progress you have made.

This is how you will record your workout ——> Example: IIII + 4 Burpees



Hope you had a fantastic weekend. We spent lots of time outdoors now that it is finally starting to cool off and enjoyed every minute of it.


6 Ways to Pray for Your Husband

6 Ways to Pray for Your Husband

I recently joined a women’s bible study and at our first meeting one of the ladies shared 6 Ways to Pray for Your Husband with the group. I was so encouraged and want to share this prayer with you.

There is so much darkness in our world today. Our husbands are constantly being tempted and as wives we need to continually be praying for them. Marriage is not always easy but it is worth fighting for. God’s word is powerful and I love that these prayers include the scripture references. I hope this blesses you as much as it has encouraged and blessed me. These could also be used to pray over your children.

I pray that my husband may seek first Your kingdom today. Help him to live righteously. And as he seeks you, Lord, I pray that You will provide everything he needs today. And show him what his true needs are, compared to what the world says he needs. Thank you for providing for every one of his needs, Lord!

Seek the Kingdom of God above all else, and live righteously, and he will give you everything you need. Matthew 6:33 NLT

Fill my husband with Your Holy Spirit and inspire him to live right and true according to Your Word. Strengthen his hands and knees. Guide him on a straight path and hold him up, so that he can be made strong.

So take a new grip with your tired hands and strengthen your weak knees. Mark out a straight path for your feet so that those who are weak and lame will not fall but become strong. Hebrews 12:12-13 NLT

Help my husband guard his heart. I know, Lord, that where his heart is that will direct the course of his life. I know that where his heart is, that is where his treasure will be. I pray his heart will be first to You, second to his family, and third to the mission and purposes you’ve designed for him on earth.

Guard your heart above all else, for it determines the course of your life. Proverbs 4:23

Wherever your treasure is, there the desires of your heart will also be. Matthew 6:21 NLT

I pray that my husband will be humbled before You today. I pray that You will make him aware of the schemes of our enemy and make him strong to resist those schemes. I pray that he will desire to come close to you. I pray he will make the time to come to you. I thank you that You are always close when my husband approaches You. I pray that he will wash his hands from all the filth that he picks up just walking through life. I pray that if there is anything that my husband needs to seek repentance for that he will do it quickly so that he will not have to carry around heavy burdens and regretful thoughts. I pray that whenever his loyalty is divide between You and the world that He will always choose You.

So humble yourselves before God. Resist the devil, and he will flee from you. Come close to God, and God will come close to you. Wash your hands, you sinners; purify your hearts, for your loyalty is divided between God and the world. James 4:7-8 NLT

I pray that my husband will turn to you to search and test his heart. I pray he will turn every anxious thought over to You. I pray that my husband’s heart will be tender so that when you point out areas of weakness that he will gladly and joyously turn over those offenses to You. I pray that you will lead him along the path of everlasting life, and I thank you that although there are struggles in this world that there will be no pain, shame, darkness or struggles and stumbling when we spend eternity with you.

Search me, O God, and know my heart; test me and know my anxious thoughts. Point out anything in me that offends you, and lead me along the path of everlasting life. Psalm 139:23-24

I pray that when my husband gets overwhelmed today that he will cry out to you. Lead him to Your towering rock of safety. Thank you, Lord, that You are his safe refuge. Thank you that at this moment You are surrounding my husband with a barrier of protection—and that no enemy can reach him. I pray that my husband will look forward to worshiping in your eternal sanctuary forever, and that you will give him a glimpse of Your holy presence here on earth. May my husband always stay safe between the shelter of Your wings.

From the ends of the earth, I cry to you for help when my heart is overwhelmed. Lead me to the towering rock of safety, for you are my safe refuge, a fortress where my enemies cannot reach me. Let me live forever in your sanctuary, safe beneath the shelter of your wings! Psalm 61:2-4 NLT

Thank you, Lord, for listening to my prayers for my husband. Thank you for always hearing my prayers.

PS…If you would like a pdf copy of this prayer you can visit TriciaGoyer.com.


The Anywhere Pyramid Workout

Disclaimer: Not all exercises are suitable for everyone and this or any other exercise program may result in injury. To reduce this risk of injury, please consult your doctor before beginning this, or any other, physical fitness program. Any user of this workout assumes the full risk of injury resulting from performing the routine.

Pyramid training is highly effective, challenging and can be tons of fun! When pyramid training you focus on completing certain amount of reps and recording how long it takes you to complete the circuit. In this anywhere pyramid workout you will be moving from one exercise to the next quickly, with little to no rest in between, so there is no need to then do additional cardiovascular exercise.

The anywhere pyramid workout can be done just as the name implies, anywhere. There is no equipment needed. Get ready to get sweaty!


Complete the entire circuit as listed below by doing 4 reps for each exercise. Go back and repeat the circuit but now do 6 reps. You will continue adjusting the rep amounts as listed below until you finish with 4 reps. Set a timer and go as fast as you can.

the anywhere pyramid workout



  1. Start in the top of a push up position.
  2. Jump your feet in, bringing your knees to your chest and keep your hands on the floor.
  3. Come to standing and jump into the air, raising your arms overhead
  4. Return to a squat with hands to floor and then jump your feet back plank.
  5. Modification: Instead of jumping to and from your hands step up instead.


Shoulder Pushups

  1. Start standing with your feet hip-width apart. Fold your body forward from your hips until you can reach both hands flat on the floor in front of your feet.
  2. Walk your hands out and away from your legs until your body is in an upside-down ‘V’ position, pressing your chest back towards your thighs.
  3. Bend both elbows and bring the top of your head closer to the mat (be sure to keep your chin into your chest so you don’t strain your neck). Then, press away from the floor and straighten your arms.


Standing Knee Tuck

  1. Stand with feet together. Lift left leg straight back, hinging forward at hips, reaching hands forward by ears; keep hips level and body straight from hands to heel.
  2. Using your core, draw left knee in to chest, bending elbows to pull arms down to knee; return to previous position.
  3. Modification: Hold onto the back of a chair.


Plank Jacks

  1. Start in plank postion.
  2. Jump your feet out wide to the sides.
  3. Jump your feet back in together.
  4. Continue jumping your feet out wide and back in.
  5. Modification: Instead of jumping your feet out wide, step one foot at a time out wide.


Killer Leg Circles

  1. Start on your back. Reach your arms over your head and lift your shoulders off the mat. Engage your core and pull belly button into spine.
  2. Place left foot on mat with ankle stacked under knee and extend right leg straight up in the air.
  3. Make small circles with your right leg.
  4. Make it harder: Extend left leg 1 inch off the floor and leave it hovering for the duration of your leg circles.

Let me know if you try this. Happy Sweating!