Phase 1: Muscle Balance (20 minutes)
Hip Circles - 1 minute each side
Glute Bridges - 1 minute
Knee Extensions - 1 minute each side
Hip Twist - 1 minute each side
Flappers - 1 minute each side
Cats and Dogs - 1 minute
Quad Stretch (kneeling) - 1 minute each side
Pigeon - 1 minute each side
Sitting Forward Bend - 1 minute
Shoulder Rolls - 1 minute each side
Phase 2: Core 3x3 (10 minutes)
Crunches - 1 set of 1 minute
Windmill - 2 sets of 30 seconds
Front Plank - 1 set of 1 minute
Bicycle Crunches - 2 sets of 30 seconds
Twist Plank - 2 sets of 30 seconds
Superman - 1 set of 1 minute
Bear Crawl Position - 2 sets of 30 seconds
Crunch Punch - 2 sets of 30 seconds
Phase 3: Functional Strength (10 minutes)
Dumbbell Chest Press - 90 seconds
Dumbbell Bent Over Row - 90 seconds
Dumbbell Shoulder Press - 60 seconds
Dumbbell Bicep Curl - 60 seconds
Dumbbell Tricep Extension - 60 seconds
Dumbbell Lateral Raise - 60 seconds
Dumbbell Front Raise - 60 seconds
Phase 4: Full ROM Cardio (10 minutes)
Jumping Jacks - 60 seconds
High Knees - 60 seconds
Burpees - 60 seconds
Mountain Climbers - 60 seconds
Butt Kicks - 60 seconds
Skaters - 60 seconds
Fast Feet - 60 seconds
Jump Rope (imaginary) - 60 seconds
Side-to-Side Hops - 60 seconds
Star Jumps - 60 seconds
Quote of the Day
"Strength does not come from physical capacity. It comes from an indomitable will." - Mahatma Gandhi
By understanding that true strength is more than physical prowess, we can push ourselves to achieve greater feats through perseverance and determination.
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
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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