Join Chris as he guides you through a series of gentle yet powerful exercises designed to alleviate back pain and build your core strength. Whether you're recovering from an injury or just looking to improve your overall fitness, these exercises are perfect for you. No equipment needed – just your determination and a bit of space to move! 🌟
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#BackPainRelief #StrengthTraining #FitnessWithChrisJanke #PainFreeFitness
Today's Workout:
1. Glute Bridges – 1 minute
2. Hip Crossover – 1 minute each side (2 minutes total)
3. Standing Around the World – 1 minute
4. Quad Stretch (Prone) – 1 minute each side (2 minutes total)
5. Clam Shells – 1 minute each side (2 minutes total)
6. Sitting Forward Bend – 1 minute
7. Cats and Dogs – 1 minute
8. Pigeon Pose – 1 minute each side (2 minutes total)
9. Fire Hydrant – 1 minute each side (2 minutes total)
10. Cobra – 1 minute
11. Hamstring Circles – 1 minute each side (2 minutes total)
Phase 2: Core 3x3 (10 minutes)
1. Crunch Hold – 2 sets of 30 seconds (1 minute total)
2. Front Plank – 1 minute
3. Twist Crunches – 3 sets of 30 seconds (1.5 minutes total)
4. Bear Crawl Position – 1 minute
5. Superman – 1 minute
6. Side Plank – 1 minute each side (2 minutes total)
7. Inchworm – 1 minute
8. Bicycle Crunches – 1 minute
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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
https://www.chrisjanke.com/pain-free-fitness
The fitness world is obsessed with weights and cardio.
However, a good fitness program doesn't start in the weight room, or on any piece of cardio equipment.
It starts 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 get rid of your back pain, the foundation is the same.
My mission is to help people achieve their fitness goals without having to "work" so hard. "No pain no gain" is DEAD!!
You want your health and fitness to fit into your life, not the other way around.
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