CHAPTERS
00:00 - Intro
00:45 - Flexibility
02:47 - Core
03:47 - Weights
04:48 - Cardio
EXERCISES
Phase 1: Muscle Balance (20 minutes)
1. Glute Bridges - 1 minute
2. Leg Raises - 1 minute each
3. Side leg raises - Outer
4. Side leg Raises - inner
5. Hip Crossover - 1 minute each
6. Cats and Dogs - 1 minute
7. Clam Shells - 1 minute each side
8. Arm Circles - 1 minute each direction
9. Neck Lifts - 1 minute
10. Knee Drops
Phase 2: Core 3x3 (10 minutes)
1. Full Range of Motion Crunches
2. Bicycle Crunches - 1 minute
2. Windmill (on your back) - 1 minute
4. Bear or Baby Crawl - 1 minute
5. Table Top
6. Russian Twist
Phase 3: Functional Strength (10 minutes)
1. Dumbbell Bench Press - 90 seconds
2. Dumbbell Pullovers - 90 seconds
3. Side Presses - 60 seconds
4. Dumbbell Bicep Curls (on back) - 60 seconds
5. Dumbbell Tricep Kickbacks - 60 seconds
Phase 4: Full ROM Cardio (10 minutes)
1. Jumping Jacks - 2 minutes
2. Lunge Running - 1 minute each side
3. Windmill
Enjoy your workout and feel the progress as you strengthen and tone your body!
Keep this in mind as you continue your journey towards a pain-free and active lifestyle.
Thank you for joining me on Pain-Free Fitness. I'm Chris Janke, and I look forward to sharing more pain-free fitness tips and strategies. Until next time, take care and stay active!
Chris Janke has been a personal trainer and group fitness instructor since 2004. Welcome to Health in the Real World.
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
--------------------
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/
--------------------
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