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RESET your Routine, IGNITE your Faith, and OWN your Strength.  

Sweat & Scripture is a faith-centered fitness program created to help you stay consistent, grounded, and spiritually aligned with  short, effective workouts, daily scripture, and simple healthy habits that strengthen your body, anchor your heart, and create the consistency you crave.

It's time to show up for the best version of you. You in? 

Let's go! 

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Program Description

1 set of Light or Medium Dumbell
Yoga Mat

Water bottle
towel
Accountability buddy to CRUSH it with!!

Necessary Equipment

Your full progress history lives inside the program and on your dashboard, so you can see how far you've come and what's next.

Track your Progress

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Enjoy training sessions each week - you can jump in at any point in time.

Instructional videos to guide your training so technique is never a question.

Take your programming at home or on the go via the Somble web and mobile apps.

Track every workout and personal record — right where you train.

Program Expectations

Need help or have a question? Message your coach anytime — support is always just a tap away. Plus, the app keeps you on track with reminders so you never miss a workout or check-in.

Community Accountability

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Program Preview

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Program Value Props

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About your Coach

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About the Methodology

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JOIN A COMMUNITY THAT SHARES YOUR PASSION

Stay consistent with challenging workouts that can be done from anywhere and a community that's always with you.

Community Mission

28-Days of Sweat & Scripture; 
a faith-centered fitness program created to help you stay consistent, grounded, and spiritually aligned through life’s  chaos.

Included are strategically programed short, effective workouts, daily scripture, and simple healthy habits that strengthen your body, anchor your heart, and create the consistency you crave.

This is your space to breathe, move, reconnect with God, and break the cycle to create a firm foundation of habits that lasts long after the program ends.

Lower Body Burnout

Upper Body Sculpt

Rest Day- 20 minutes of gentle movement

Core Strength & Stability

Full Body Finisher

Wide to Narrow Squat

COACH TIP: Bend knees, hinging at the hips, push butt back as far as you can towards wall. Focus on lengthening glute muscles as hinging forward. Squeeze glutes when you stand.

Romanian Deadlift 

Option: For less intensity, change movement to side to side lateral squat.

Alternating Static Lateral Lunge

Dumbbell Split Squat (Left)

Dumbbell Split Squat (Right)

Dumbbell Glute Bridge 

Work 

Options: 
For less intensity- choose lighter weight, alternate to single arm, or break up movement ( Lateral raise, then front raise double or alternating single arm) 

More intensity- Slow down movements, increase weight (make sure you can complete full range of motion without raising shoulders)

4 Way Raise

Option: For less intensity, Alternate to single arm press. 


Shoulder Press

COACH TIP: Keep Elbows down and tucked into sides.

Wide Grip Bicep Curl

COACH TIP: Keep Elbows down and tucked into sides. 

Hammer Curl

Option: For less intensity, hold 1 dumbbell instead of 2. 

Overhead Tricep Extension

Option: For less intensity, Alternate single are row/kickback



Bent Over Row to Tricep Kickback

Work

Option: For less intensity, hold a single weight or hold weights over chest.

Overhead Marches 

Option: For less intensity, do these without weight. Focus on contracting obliques when you twist. 

Oblique Twist

Option: For less intensity, bend knees and tap heals on floor. For more intensity, add overhead extension with dumbbell at the same time you drop you leg OR do a double leg drop.

COACH TIP: Keep lower back press and flat on floor. 

Weighted Single Leg Drop 

Option: For less intensity, do without weight. 

Weighted Crunch

Option:
-For more intensity: Alternating holding one foot above floor or Both feet.
-For less intensity: no weight, hold arms out front, twist opening arms, tapping hand towards floor, opposite hand stays in front of body.

Russian Twist

Option: For less intensity, hold kneeling plank. Walk knees back from under hips to engage core. 

COACH TIP: Keep hips as still as possible 

Plank Pullover

Option: For less intensity, Separate movements by doing lunge, stand then fly.

Alternating Reverse Lunge, Fly

Upright Row to Bicep Curl (2x2)

Option, to add intensity grab heavier weight (if available), add 1-3 reps before switching to next exercise ( 3 RDLs 3 Rows)

COACH TIP: Hinge forward at hips. Keep core engaged to protect lower spine. Push hips back while keeping knees bent.

RDL to Bent Over Row with Rotation 

COACH TIP: Feel out wide, toes pointing out making a V. Keep core engaged. 

Dummbell Sumo Squat

Option: For more intensity, drop both legs at the same time.

COACH TIP:  Make sure lower spine stays flat on the ground. Lower legs as far as you can. Legs do not have to drop all the way to the floor. 

Alternating Single Leg Drop + Chest Fly

Option: For more intensity do regular Push-up.

COACH TIP: Keep body/hips as still as possible during shoulder taps. 

Kneeling Push-Up + Plank Shoulder Tap

Option: For less intensity, Alternate single arm kickback

Tricep Kickback

RDL to Bent Over Row with Rotation

Wide to Narrow Dumbbell Squat

Dumbbell Romanian Deadlift 

Dumbbell Split Squat Left

Dumbbell Split Squat Right

Touch-Downs

HIIT Finisher

Overhead Press

Option: For less intensity, do alternating leg taps to the back instead of jumps.

Scissor Jack Presses

Weighted Single Leg Drop

Oblique Mountain Climbers

Block 2

Skaters

Coach Tip: Keep Elbows down and tucked into sides. 

Single Leg Drop with Overhead Extension

Option: For less intensity, hold kneeling plank. Walk knees back from under hips to engage core. 

NOTE: Keep hips as still as possible 