Today's workout promotes muscle balance, core strength, functional strength, and cardiovascular endurance. We'll engage various muscle groups to ensure balanced development and flexibility. Our core session will target the abdominals and lower back, enhancing stability. The functional strength phase will use dumbbells to challenge opposite muscle groups, promoting overall strength. We'll finish with a dynamic cardio session to elevate your heart rate and boost endurance. Get ready for a balanced and comprehensive workout.
Phase 1: Muscle Balance (20 minutes)
1. Glute Bridges - 1 minute
2. Knee Extensions - 1 minute each side
3. Hip Crossover - 1 minute each side
4. Cats and Dogs - 1 minute
5. Pigeon - 1 minute each side
6. Sitting Floor Twist - 1 minute each side
7. Clam Shells - 1 minute each side
8. Rotator Cuff - 1 minute each side
9. Side Arm Circles - 1 minute each side
10. Child's Pose - 1 minute
11. Prone Shoulder Stretch - 1 minute each side
Phase 2: Core 3x3 (10 minutes)
1. Full ROM Crunches - 2 sets of 45 seconds
2. Crunch Hold - 1 minute
3. Windmill - 1 minute
4. Bicycle Crunches - 2 sets of 1 minute each
5. Twist Crunches - 2 sets of 45 seconds each
6. Front Plank - 2 minutes
7. Superman - 2 sets of 1 minute each
Phase 3: Functional Strength (10 minutes)
1. Dumbbell Bench Press - 60 seconds
2. Dumbbell Row - 60 seconds
3. Dumbbell Shoulder Press - 60 seconds
4. Dumbbell Deadlift - 90 seconds
5. Dumbbell Bicep Curl - 60 seconds
6. Dumbbell Tricep Extension - 60 seconds
7. Dumbbell Squat - 90 seconds
Phase 4: Full ROM Cardio (10 minutes)
1. High Knees - 60 seconds
2. Jumping Jacks - 60 seconds
3. Burpees - 90 seconds
4. Mountain Climbers - 90 seconds
5. Butt Kicks - 60 seconds
6. Squat Jumps - 90 seconds
7. Running in Place - 60 seconds
Quote of the Day
Did you know? Incorporating strength training into your routine builds muscle and boosts your metabolism, leading to more efficient calorie burning even at rest.
Chris Janke has been a personal trainer and group fitness instructor since 2004. Welcome to Health in the Real World.
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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.
Chris Janke website
www.ChrisJanke.com
Workout with Chris
www.MyCoreBalance.com
Chris' Podcast
www.HealthInTheRealWorld.com
Interested in becoming a podcast 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/
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