Phase 1: Muscle Balance (20 minutes)
1. Glute Bridges - 1 minute
2. Prone Posture - 1 minute
3. Fire Hydrant (each side) - 2 minutes
4. Supine Leg Raises (each side) - 2 minutes
5. Floor Press Backs - 1 minute
6. Clam Shells (each side) - 2 minutes
7. Runner's Stretch (each side) - 2 minutes
8. Cobra - 1 minute
9. Pigeon (each side) - 2 minutes
10. Prone Chest Stretch (each side) - 2 minutes
Phase 2: Core 3x3 (10 minutes)
1. Bicycle Crunches - 1 minute
2. Front Plank - 1 minute
3. Twist Plank - 1 minute
4. Crunch Punch - 1 minute
5. Hollow Body - 2 sets of 1 minute
6. Inchworm - 1 minute
7. Superman - 2 sets of 30 seconds
8. Twist Crunches - 2 sets of 30 seconds
Phase 3: Functional Strength (10 minutes)
1. Dumbbell Chest Press - 90 seconds
2. Dumbbell Rows - 90 seconds
3. Dumbbell Shoulder Press - 60 seconds
4. Dumbbell Bicep Curls - 60 seconds
5. Dumbbell Tricep Extensions - 60 seconds
6. Dumbbell Squats - 90 seconds
7. Dumbbell Lunges - 60 seconds
Phase 4: Full ROM Cardio (10 minutes)
1. Jumping Jacks
2. High Knees
3. Butt Kickers
4. Squat Jumps
6. Skater Hops
7. Shoulder Rolls
8. Windmill
NEW TO THE CHANNEL?? CHECK OUT THIS VIDEO
https://www.youtube.com/watch?v=GdCBHSjtJLY&list=PU9m5mrgeJCXZjal15pP7nBA&index=22
WORKOUT WITH CHRIS
https://www.chrisjanke.com/pain-free-fitness
The fitness world is obsessed with weights and cardio.
However, a good fitness program starts outside the weight room or on any cardio equipment.
It starts with simple core exercises and stretches, which require no equipment and 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 https://www.chrisjanke.com/pain-free-fitness 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