40 Great Ways to Exercise on the Mission

exercises on your missionAs you know or will soon find out, exercising is part of the missionary schedule. Each mission may have a unique schedule that is tailored to the needs of the mission but exercising will still be crucial during your missionary service. No matter where you are called to serve you will have time allotted to exercise. Take advantage of this time as it helps cope with stress that may come, helps you prevent unwanted weight gain, helps you to have energy in the morning, and helps to wake you up so that you are awake to study more effectively. It even helps lower the chance of getting sick as the mission can be very demanding and you are in contact with so many people throughout the day.

Check out the link below called “Missionary Health Preparation” By Donald B. Doty, who is the Chairman for the Missionary Department Health Services for the Church of Jesus Christ of Latter-Day Saints


Depending on where you serve you may have access to a full gym nearby, a set of equipment in the apartment, or just the chairs and water jugs in the apartment. You won’t really know what will be available in every area until you get there. What can you do to get a good workout in before your studies? Here is a list of exercises that you can do no matter where you are called to serve as a missionary even if you find yourself with emergency water and your study chair. Some may require explanations which can be found below.

  1. Jumping Jacks
  2. Push-Ups
  3. Leg lifts
  4. Crunches
  5. Jogging in Place
  6. Squats-To add some resistance, hold weights.
  7. Light Weight Lifting
  8. Step Exercises
  9. Lunges
  10. Tuck Jump-Standing with the knees slightly bent, jump up as high as possible and bring the knees in toward the chest while extending the arms straight out. Land with the knees slightly bent and quickly jump up again.
  11. Bear Crawl- Starting on the hands and knees, rise up onto the toes, tighten the core, and slowly reach forward with the right arm and right knee, followed by the left side. Continue the crawl for 8-10 reps.
  12. Mountain Climber-Starting on your hands and knees, bring the left foot forward directly under the chest while straightening the right leg. Keeping the hands on the ground and core tight, jump and switch legs. The left leg should now be extended behind the body with the right knee forward.
  13. Plyometric Push-Up-Complete a traditional push-up. Then, in an explosive motion, push up hard enough to come off the floor (and hang ten for a second!). Once back on solid ground, immediately head into the next repetition.
  14. Prone Walkout- Beginning on all fours in a push-up position, slowly walk the hands forward, staying on the toes but not moving them forward. Next, gradually walk the hands backwards to the starting position, maintain stability and balance.
  15. Burpees
  16. Planks
  17. Wall Sit
  18. Lunge Jump- Stand with the feet together and lunge forward with the right foot. Jump straight up, propelling the arms forward while keeping the elbows bent. While in the air, switch legs and land in a lunge with the opposite leg forward. Repeat and continue switching legs.
  19. Single Leg Deadlift- Stand on one foot. Bending the other leg reach for the floor without touching the ground with your leg.
  20. Squat Reach and Jump- Do a squat and then jump vertically as high as you can. Land and repeat.
  21. Calf Raises- To stretch more, stand on a step for a greater range of motion.
  22. Contralateral Limb Raises- lie down on your stomach. With your arms in front of your head and your legs fully extended, raise your right hand and left leg a few inches off the ground. Hold your position and then switch.
  23. Handstand Push-Up- Using the wall to guide you, get in a headstand position and do a pushup.
  24. Superman- Lie face down with arms and legs extended. Simultaneously raise the arms and legs a few inches off the ground.
  25. Diamond Push-Up
  26. Arm Circles
  27. Tick Tocks- stand with your hands at your side. Reach your right hand as far down as you can and then stand up straight again. Reach your left hand farther down the side of your leg. And stand up. Repeat.
  28. Rotational Push-up- Do a push-up and after completing it raise your right hand and leg to the air. Bring them down and do a push-up. Then raise your left hand and leg in the air. When you lift your arms, and legs your body should face the side like a plank on the side.
  29. Flutter Kick- Lie down on your stomach and kick your legs a few inches off of the ground like you are swimming.
  30. Russian Twist-Sit on the floor with knees bent and feet together, lifted a few inches off the floor. With the back at a 45-degree angle from the ground, move the arms from one side to another in a twisting motion.
  31. Bicycle
  32. Sit ups
  33. Single Leg Abdominal Press-Lie on your back with the knees bent and feet on the floor. Tighten the abs and raise the right leg, with the knee and hip bent at a 90-degree angle. Push the right hand on top of the lifted knee, using the core to create pressure between the hand and knee. Hold for five counts, and then lower back down to repeat with the left hand and knee.
  34. Double Leg Abdominal Press- Repeat the Single Leg Abdominal Press but raise both legs at the same time. For a better workout lower the legs to just a few inches above the ground.
  35. Bicep Curls- Using whatever you have in your home or apartment, do sets of bicep curls.
  36. Tricep Curls- Using whatever you have in your home or apartment, do sets of tricep curls.
  37. Stair steps- If you have stairs in your apartment, take your companion and run up and down the stairs.
  38. Running- If you can leave your apartment, go running.
  39. Dips- Grab a chair. with your legs extended, your arms bent at 90 degrees and your bottom off the chair, lower your body and then straighten your arms to return to the starting position.
  40. Pull ups- If you have a pull-up bar that’s great. If not, you can use the door frame.

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