Muscle Balance (20 minutes)
1. Kneeling Groin Stretch (2 minutes)
2. Kneeling Hamstring Stretch (2 minutes)
3. Glute Bridges (1 minute)
4. Hip Twist (2 minutes)
5. Hip Crossover (2 minutes)
6. Supine Leg Raises (2 minutes)
7. Quad Stretch: prone (2 minutes)
8. Pigeon (2 minutes)
9. Prone Arm Raises (1 minute)
10. Static Wall (1 minute)
11. Snow Angels (1 minute)
12. Child's Pose (2 minutes)
Core 3x3 (10 minutes)
1. Bicycle Crunches (1 set of 1 minute)
2. Crunch Punch (2 sets of 30 seconds)
3. Hollow Body (1 set of 1 minute)
4. Front Plank (2 sets of 1 minute)
5. Twist Plank (2 sets of 1 minute)
6. Superman (1 set of 1 minute)
7. Full ROM Crunches (1 set of 1 minute)
8. Cross Crawl Crunches (1 set of 1 minute)
Functional Strength (10 minutes)
1. Dumbbell Squat to Press (60 seconds)
2. Dumbbell Bent Over Rows (60 seconds)
3. Dumbbell Chest Press (90 seconds)
4. Dumbbell Lateral Raises (60 seconds)
5. Dumbbell Front Raises (60 seconds)
6. Dumbbell Bicep Curls (90 seconds)
7. Dumbbell Tricep Extensions (90 seconds)
Full ROM Cardio (10 minutes)
1. Jumping Jacks (60 seconds)
2. High Knees (90 seconds)
3. Mountain Climbers (90 seconds)
4. Skater Hops (60 seconds)
5. Butt Kicks (90 seconds)
6. Jump Squats (60 seconds)
7. Lateral Shuffles (90 seconds)
8. Jump Rope (60 seconds)
9. Burpee Tuck Jumps (60 seconds)
10. Fast Feet (60 seconds)
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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 https://www.chrisjanke.com/pain-free-fitness to get started
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Chris Janke website
www.ChrisJanke.com
Health in the Real World Podcast website
www.HealthInTheRealWorld.com
Interested in becoming 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