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Cj Novak

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Navy Veteran→Health and Fitness Professional ⚓️ 🏋‍♂️
Athletic performance⚡️| Expert Health and Fitness Guidance 💪
DM for 1 on 1 Coaching 🔗

10/14/2026

This intermediate style full body HIIT workout is a great way to mix up your routine and to incorporate some athletic based movements. Exercises that involve Fast-twitch muscle fibers are important to make yourself a versatile athlete!

Everyone can be an athlete in their own regard. The ability to move in different planes motions, jump, balance, react. All of these segments can be trained and improved!

If you ask me, we should wipe out all the body building equipment from the gyms and start using our bodies the way they were meant to be used!

Here is the workout on its own!

Double Pulse Squat Jumps - 30 Seconds
1 arm 1 leg pushups - 30 seconds
Side Shuffle Touches - 45 seconds
Bodyweight Supermans- 45 Seconds
Sprinter GB March - 30 Seconds

Repeat 3-4 Sets 💪🔥

Let me know your thoughts on this workout in the comments!!

CJ Novak, Health and Fitness Professional, Crystal Lake IL | [email protected] | 779-212-4398

10/08/2026

Dont seek out ChatGPT when it comes to building an effective workout. Come check out CJ Personal Training 💪

10/06/2026

What do your workouts look like? 🏋️‍♂️

Our systematic training program builds proper mechanics, real power, and long-term results.

👇 Send me a DM with the word START to book your free fitness consultation today!

CJ Novak, Health and Fitness Professional, Crystal Lake IL | [email protected] | 779-212-4398

09/27/2026

This simple model is exactly what I follow to ensure quality service and maximum growth for my clients:

1️⃣ Results: The ultimate goal.

2️⃣ Confidence: Fortified for long-term success.

3️⃣ Education: Understanding the how and why behind the movements.

4️⃣ Teach: Empowering you to share your knowledge.

👇 If you're local to the Crystal Lake area and ready to upgrade your fitness, comment the word RESULTS below to claim a free strategy consultation

God bless ✝️

09/23/2026

Unlock your lower back and hips. 🔓

Your hips, lower back, and core form the foundation of every single exercise you perform. If they are locked up, your movement mechanics, power, and safety all are at risk.

Run through this mobility routine before your next workout or on a rest-day to release tension built around your LPHC.

▫️ Kneeling Side Swipes (30s)

▫️ Cobra to Child Pose (30s)

▫️ Captain Jack Sparrow (30s)

▫️ 90/90s (30s)

▫️ Happy Baby (30s)

▫️ Single Leg Knee Ticks (30s each side)

▫️ Kneeling Hip Rotations + Openers (30s each side)

▫️ Pretzel (30s each side)

▫️ Lying Butterfly (30s)

Save this post for your next leg day or mobility session!

👇 Comment UNLOCK below and I’ll DM you my free standard warm-up routine to prime your joints before you lift.

CJ Novak,
Health and Fitness Professional
Crystal Lake IL

📧 [email protected]

📞 779-212-4398

ilityroutine

09/20/2026

Yeah, I thought I was athletic until I saw this... 😳

Okay, maybe you don’t need to be doing a backflip into pistol squat to get in shape. While this guy's plyometrics are absolutely insane, real athletic conditioning doesn't have to look like a circus act to get you results.

We can build your engine, improve your power, and get you moving pain-free—without the extreme acrobatics.

👇 If you're local to McHenry County and want to train like an athlete (safely), comment the word TRAIN below and let's get to work.

CJ Novak, Health and Fitness Professional, Crystal Lake IL

📧 [email protected]

📞 779-212-4398

mchenrycounty personaltrainer

09/17/2026

I kicked this horrible habit for good and here's how!

Most energy drinks pack 150–300mg of caffeine way more than your body actually needs for a clean boost.

My go to alternative? Green Tea! 🍵

30-60mg of caffeine per bag is enough to give me that small boost I need to operate throughout my day without the jittery energy spikes🙏

Now the end goal would be to navigate life without caffeine or as needed. (Lots of studies that reports the benefits of caffeine)

If you're looking to cut back on caffeine without losing your daily boost, try swapping your morning or afternoon can for a cup of tea (Or Black Coffee).

Just as you were to minimize the junk food you consume it is likewise with caffeine. Nothing external should act as a stronghold in our lives!

What’s your go-to energy source? Let me know below👇

09/15/2026

Try this running alternative!!

You do not have to be chained to a treadmill to build your endurance. If you want to train like an athlete, grab a jump rope.

It is one of the most versatile tools you can use:

-Slow and steady for 20-30 minutes to build your basic endurance (aerobic).

-Build up to your quick explosive work. Burst of 1 minute on 1 minute off. Or 1 minute on 1:30 off as a regression (anerobic)

It gets you quick on your feet, builds reflexes and coordination, and preps your lower body for true athletic movement

👇 If you are training locally and want to build a better engine, comment the word JUMP below. I’ll DM you my free dynamic warm-up to get your joints prepped before you start!

CJ Novak
Health and Fitness Professional
Crystal Lake IL

[email protected]

779-212-4398

09/09/2026

Growing up, I convinced myself I would never be an endurance runner. Despite being a three-sport athlete and giving it everything I had, my conditioning never seemed to progress. I spent years blaming my asthma, my genetics, and my work ethic.

It was a frustrating cycle, but I refused to let those limitations control my life.

Since I hated running, I pivoted. I started jump roping to build my engine—and finally saw the massive improvements in my conditioning I had been chasing for years. That breakthrough changed everything.

When the opportunity came up to run a half marathon, I signed up. To the broader running community, it was just another race. To me, it was proof that the barrier was broken. Through consistency and targeted work, I finished a race that the younger version of me wouldn't have lasted a mile in.

Don't let your past struggles dictate your future capabilities. Sometimes, overcoming a plateau just requires a completely new approach to how you move.

If you are training locally around McHenry County and feel stuck in your own progress, the best place to start is by properly prepping your body for the work.

👇 Comment the word WARMUP below, and I will DM you my standard warm-up routine to help you prime your joints and get moving pain-free.

Dream big.

God Bless✝️

endurancetraining halfmarathon movementmechanics

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Crystal Lake, IL
60012, 60014, 60039

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