Phase 1: Muscle Balance (20 minutes)
1. Glute Bridges - 1 minute
2. Knee Extensions - 1 minute each side (2 minutes total)
3. Flappers - 1 minute each side (2 minutes total)
4. Hip Twist - 1 minute each side (2 minutes total)
5. Hip Crossover - 1 minute each side (2 minutes total)
6. Pre-crawl - 1 minute
7. Reverse Clam - 1 minute each side (2 minutes total)
8. Cats and Dogs - 1 minute
9. Quad Stretch - 1 minute each side (2 minutes total)
10. Pigeon - 1 minute each side (2 minutes total)
11. Sitting Floor Twist - 1 minute each side (2 minutes total)
12. Clam Shells - 1 minute each side (2 minutes total)
Phase 2: Core 3x3 (10 minutes)
1. Full ROM Crunches - 1 minute
2. Windmill - 2 sets of 1 minute each (2 minutes total)
3. Bicycle Crunches - 1 minute
4. Weighted Crunches - 1 minute
5. Crunch Punch - 1 minute
6. Hollow Body - 1 minute
7. Side Plank - 2 sets of 1 minute each (2 minutes total)
8. Front Plank - 1 minute
Phase 3: Functional Strength (10 minutes)
1. Dumbbell Chest Press - 90 seconds
2. Dumbbell Bent Over Rows - 90 seconds
3. Dumbbell Shoulder Press - 60 seconds
4. Dumbbell Bicep Curls - 60 seconds
5. Dumbbell Tricep Extensions - 60 seconds
6. Dumbbell Squats - 60 seconds
7. Dumbbell Lunges - 60 seconds (30 seconds each leg)
Phase 4: Full ROM Cardio (10 minutes)
1. Jumping Jacks - 90 seconds
2. High Knees - 90 seconds
4. Mountain Climbers - 90 seconds
5. Squat Jumps - 60 seconds
6. Windmill - 90 seconds
CHECK OUT THE FULL PROGRAM
https://www.chrisjanke.com/pain-free-fitness
NEW TO THE CHANNEL?? CHECK OUT THIS VIDEO
https://www.youtube.com/watch?v=GdCBHSjtJLY&list=PU9m5mrgeJCXZjal15pP7nBA&index=22
WORKOUT WITH CHRIS
It starts with simple core exercises and stretches, which require no equipment and will put the “feel good” back into your fitness program.
Whether your goal is adding muscle, losing weight, or eliminating back pain, the foundation is the same.
My mission is to help people achieve their fitness goals without " working" 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,
I'd like you to please 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
My Core Balance website
www.MyCoreBalance.com
Health in the Real World Podcast website
www.HealthInTheRealWorld.com
Would you be 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