The Core 3x3 phase will challenge your core stability and endurance with dynamic exercises. Functional Strength will work opposing muscle groups with dumbbells, ensuring a balanced strength session. Finally, the Full ROM Cardio phase will elevate your heart rate and improve your cardiovascular health with high-intensity, full-range-of-motion exercises. Let's get started!
Muscle Balance (20 minutes)
1. Hip Circles (1 minute each side)
2. Dead Bug (1 minute)
3. Side Arm Circles (1 minute each side)
4. Glute Bridges (1 minute)
5. Cobra (1 minute)
6. Clam Shells (1 minute each side)
7. Sitting Floor Press Backs (1 minute)
8. Pigeon (1 minute each side)
9. Fire Hydrant (1 minute each side)
Core 3x3 (10 minutes)
1. Full ROM Crunches (3 sets of 1 minute)
2. Oblique Crunches (2 sets of 1 minute)
3. Windmill (2 sets of 1 minute)
--do 3 rounds of the above exercises--
10. Superman (1 set of 2 minutes)
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 (90 seconds)
6. Dumbbell Lateral Raises (60 seconds)
7. Dumbbell Squats (90 seconds)
Full ROM Cardio (10 minutes)
1. High Knees (60 seconds)
2. Butt Kickers (60 seconds)
3. Skaters (90 seconds)
4. Squat Punch (60 seconds)
5. Windmill
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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 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,
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
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/
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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