Today's Workout:
00:31 - Muscle Balance
Clamshells – Internal And External
Rotator Cuff
Side Lateral Raise From Elbow
Gall Posts
Backward Presses With Elbow And Hand
Palms Down Presses
Backward Presses On The Hand
Glute Bridges
Frog Stretch With Elbow Curls
Internal Frog With Pullovers
Quad Stretch
And Child’s Pose
Pigeon Stretch
Cats And Dogs
02:30 - Core 3 x 3
Supine Windmills
Full Range Of Motion Crunches
Crunch Twist
Frog Crunches
Internal Frog Crunches
Hands And Knees, Elbow Curls
Active Child’s Pose
03:30 - Weights
Bench Press
Tricep Extension
Pullovers
Hands And Knees, Tricep Kickback
Hands And Knees, One Arm Row
Hands And Knees Rotator Cuff
04:32 - Full ROM Cardio
Overhead Press
Bicep Curls
Jumping Jacks (Regular Or Modified)
High Knees
Butt Kickers
Speed Skaters
One Leg Windmill
Shoulder Rolls
Windmill
Try the full program: https://www.chrisjanke.com/pain-free-fitness
Chris Janke has been a personal trainer and group fitness instructor since 2004. Welcome to Health in the Real World.
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NEW TO THE CHANNEL?? CHECK OUT THIS VIDEO
https://www.youtube.com/watch?v=GdCBHSjtJLY&list=PU9m5mrgeJCXZjal15pP7nBA&index=22
WORKOUT WITH CHRIS
Your workout should start with simple core exercises and stretches with no equipment needed that will put the “feel good” back into your fitness program.
Whether your goal is to add muscle, lose weight, or eliminate your back pain, the foundation is the same.
My mission is to help people achieve their fitness goals without " working" so hard. "No pain no gain" is DEAD!!
You want your health and fitness to fit into your life, not vice versa.
You can get fit WITHOUT being sore for five days.
You can lose weight without starving yourself.
You don't need equipment, and you don't need a gym.
If you're ready...
for a different type of fitness program,
one that honors who you are and what you're capable of,
then join us.
And put the “feel good” back into your fitness program.
Visit www.ChrisJanke.com to get started
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Chris Janke website
www.ChrisJanke.com
My Core Balance website
www.MyCoreBalance.com
Health in the Real World Podcast website
www.HealthInTheRealWorld.com
Interested in becomming a guest? Message Chris Janke on LinkedIn
www.linkedin.com/in/chrisjankebueno/
My Core Balance on Facebook
www.facebook.com/mycorebalance
My Core Balance on Instagram
www.instagram.com/my_core_balance/
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BOOKS BY CHRIS JANKE
Help! I Threw Out My Back: Four Workouts to Ease Muscle Tension and Develop Core Strength
https://www.amazon.com/Help-Threw-Out-My-Back/dp/1797651765/ref=sr_1_1?dchild=1&keywords=help+i+threw+out+my+back&qid=1622333552&sr=8-1
Help! My Diet Sucks: 7 Simple Steps to Hone Your Healthy Eating Habits Without The Diet Dogma, Deprivation, and Dishonor - Whether You Want To Lose, Gain, or Just Maintain
https://www.amazon.com/Help-My-Diet-Sucks-Deprivation/dp/1701790289/ref=sr_1_2?dchild=1&keywords=help+my+diet+sucks+chris+janke&qid=1622333574&sr=8-2
Naked Fitness: How To Get A Great Workout With No Equipment
https://www.amazon.com/Naked-Fitness-Great-Workout-Equipment/dp/B08C74MY92/ref=sr_1_2?dchild=1&keywords=chris+janke-bueno&qid=1622333640&sr=8-2
12-Month Workout Journal
https://www.amazon.com/12-Month-Workout-Journal-Chris-Janke-Bueno/dp/1478217340/ref=sr_1_4?dchild=1&keywords=chris+janke-bueno&qid=1622333668&sr=8-4
Go To The Gym: Practical Strategies To Get Off The Couch And Start Building Fitness Momentum
https://www.amazon.com/Go-Gym-Practical-Strategies-Building/dp/1654322350/ref=sr_1_6?dchild=1&keywords=chris+janke-bueno&qid=1622333668&sr=8-6
How To Build Muscle: A Simple Approach To Getting Strong
https://www.amazon.com/How-Build-Muscle-Approach-Getting/dp/1710509880/ref=sr_1_8?dchild=1&keywords=chris+janke-bueno&qid=1622333668&sr=8-8