Muscle Balance (20 minutes)
1. Glute Bridges - 1 minute
2. Hip Crossover - 1 minute each side (2 minutes)
3. Cats and Dogs - 1 minute
4. Quad Stretch (Kneeling) - 1 minute each side (2 minutes)
5. Prone Shoulder Stretch - 1 minute each side (2 minutes)
6. Pigeon - 1 minute each side (2 minutes)
7. Elbow Curls - 1 minute
8. Rotator Cuff - 1 minute each side (2 minutes)
9. Dead Bug - 1 minute
10. Fire Hydrant - 1 minute each side (2 minutes)
11. Sitting Forward Bend - 1 minute
12. Shoulder Rolls - 1 minute each side (2 minutes)
Core 3x3 (10 minutes)
1. Bicycle Crunches - 1 minute
2. Full ROM Crunches - 2 sets of 1 minute each (2 minutes)
3. Side Plank - 1 minute each side (2 minutes)
4. Superman - 1 minute
5. Hollow Body - 2 sets of 1 minute each (2 minutes)
6. Twist Plank - 1 minute
Functional Strength (10 minutes)
1. Dumbbell Chest Press - 90 seconds
2. Dumbbell Row - 90 seconds
3. Dumbbell Shoulder Press - 60 seconds
4. Dumbbell Bicep Curl - 60 seconds
5. Dumbbell Tricep Extension - 60 seconds
6. Dumbbell Squat - 90 seconds
Full ROM Cardio (10 minutes)
1. Jumping Jacks - 90 seconds
2. High Knees - 90 seconds
3. Burpees - 60 seconds
4. Mountain Climbers - 90 seconds
5. Jump Rope (imaginary) - 90 seconds
6. Fast Feet - 60 seconds
Quote of the Day
"Exercise not only changes your body, it changes your mind, your attitude, and your mood. Consistency is key to seeing these benefits, so keep moving and stay motivated."
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
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