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Training Plans

Weekly Training Plans

A weekly training plan is a set of exercises pre-designed for you to implement in your marriage.  These workouts when done with intentionality and consistency have been shown to have a dynamic impact on the growth and strength of a marriage. Workout, have fun, and experience extraordinary.

Weekly Cardio – Core

     Daily Discovery:

Frequency: Daily

Reps: 1

Time: 2-3 minutes

Intensity: Light

Muscle group: Core

Every morning before you say goodbye discover one or two things that are happening in your spouses’ life that day.  It could be a doctor appointment, a meeting, or lunch with a friend.  Start each day simply staying connected to your spouses’ day.  These may even be things you could follow up on later in the day or that evening showing you care, even about the little things. “How’d your Dr. appt go?” “So what’s Linda up to these days?” “How’d that sales call go?

     Daily Admiration:

Frequency: Daily

Reps: 3-5

Time: 5-10 minutes

Intensity: Light

Workout: Cardio

Throughout the day find simple ways to communicate gratitude, appreciation, affection, admiration, and love for your spouse.  Be creative and don’t over complicate this.  It could be a random text message, a phone call, a sticky note on the mirror or a love note in their lunch box. Share words of affirmation that communicate admiration and appreciation. Increase the reps, meaning do it more often, for greater effect.  Let your spouse know they are on your mind and that you love and appreciate them every day.

     Daily Reconnect:

Frequency: Daily

Reps: 1

Time: 20 minutes

Intensity: Medium

Workout: Core

As you reunite each day, reconnect.  For about 20 minutes engage in “stress reducing conversation.”  These conversations should be timed well and not “stress creating” vent sessions about your marriage.  The key to these conversations is to discuss and support each other on things outside your marriage.  It is an opportunity to support each other emotionally concerning other areas in your lives. (For more on this workout read our blog on reconnecting)

     Daily Affection:

Frequency: Daily

Reps: 5-10

Time: 10-15 minutes

Intensity: Light

Workout: Cardio

Each day find opportunities to kiss, touch, and hold each other when you are together.  At least three times per day, before you say goodbye, first thing when reuniting and at the end of the day when going to bed be sure to kiss each other.  Touch in passing.  Moments of affection when together go a long way toward building intimacy. 

     Weekly Date:

Frequency: Weekly

Reps: 1

Time: 2 hours

Intensity: Medium/Strenuous

Workout: Core

Once per week connect for at least 2 hours with a relaxing, low-pressure date.  This is an opportunity to reconnect and go deeper in your relationships.  We are not talking about a weekly movie date where you face forward in the dark and don’t talk.  A movie is fine if it is followed by dinner or dessert where you face each other and talk and ask deeper connecting questions.  (for more on this workout read our blog on dating your spouse)

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