As my clients know I love a good themed workout.  Enjoy, or don't, this year's NEW Year Workout...each and every single one of the 23, yes, 23 repetitions.  Hate it?  Love it?  Leave a comment.  

Instructions:
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1.  Placing your hands closer together on a barbell, or holding your bands or dumbbells as close as possible, set your knees with a soft bend, hips back and chest up while you perform the bicep curl.

2.  Keep your elbows tucked in while curling.  Repeat 23 times.  

Instructions:

1. Lie face down on a mat with elbows resting on the floor next to your chest, palms facing up or in a fist position, feet together.

2. Push your body off the floor in a push-up position with your body resting on elbows or hands.

3. Contract the abs and keep the body in a straight line from head to toes. Hold for 30-60 seconds, then lower body returning to starting position.   Hold for 23 seconds. ​

Instructions:
1. Start by standing with feet shoulder-width apart.

2. Reach your hands down towards the mat, and slowly walk your hands all the way out to a plank position.

​3. While keeping your hips in line, and abdomen tight, walk your hands all the way back up to the standing position.  Repeat 23 times. 

Instructions:

1.  For this corrective exercise, it’s important to keep your shoulder blades back and down. It’s called scapular setting.

2.  The “Y” is out at 45 degrees, again put your shoulder blades down.

3.  The “I” position is the most challenging, it’s straight up overhead.
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4.  “T” is at 90 degrees shoulder blades down.

5.  To do this exercise, you lie down forward.

6.  Set your shoulder blades and lift your arms above the ground.

​7.  Pick the one that’s suited for you and your capacity to hold your shoulder blades in place.  Repeat 23 times.  

Instructions:
1.  When performing this exercise, shorten the distance between the top of the pelvis and the bottom of your rib cage while rolling your rib cage up off the mat.

2.  Be sure not to strain your neck by moving your head forward.  Repeat 23 times.  

Instructions:

1.  Get into the top position of the push-up, holding on to a dumbbell in each hand with arms shoulder-width apart, arms straight.

2.  Lower your body with chest touching the floor.

3.  Push your body upwards and straighten your arms. At the top, pull one dumbbell off the floor and push your elbow back, contracting your shoulder blades.

4.  Return to starting position. Repeat 23 times and alternate.

.     THIS.  This is my *fav* month of the entire year.  The second the sun rises the day after Thanksgiving is cue to ask Alexa to play Christmas music and cue to ask Matt to start dragging Christmas totes upstairs.  Almost as fast as Disney goes from Halloween to Christmas, the Clancy household is transformed.  This is an amazing, exciting, and yes stressful time of year for everyone...

     Yes. 

     Stressful. 

     I said what I said.  

    I'm going to try to make it a little less stressful and give you 12 FITMas Gift Ideas for yourself, and others in your life.  This way you can get onto the important things.. like ever perfecting those wrapping and bow making skills. 

PRANA Double Peak Convertible Pant Men's 
     I love these pants so much I'm tempted to buy a men's pair for myself.  Sadly this isn't my husband's style.  Someone order a pair of these for their SO so I may live vicariously through you.  

PRANA Women's Essential Headband
     I have these in 40 different colors.  I think everyone needs these in all the colors too.   They make great stocking stuffers for yourself and your godchildren.  Not that I would know.

SPRI Core Board
     In addition to the holidays challenging your emotional capacity the Core Board challenges your balance, core, coordination and strength, giving you an all around effect.  

SPRI Total Body Resistance Kit
     This is one of the 1ST pieces of equipment I ask my clients to invest in.  For the cost the exercise options are plentiful.  I actually stock these for those of you that have waited until the last minute.. 

SPRI Fitness Bench 
     If you want something to not only keep you or your SO busy with for hours on Christmas day, (just putting together,) this will also keep you, or them, busy during future workouts.  The bench both declines and inclines to really expand upon various exercises.  

Massage Gift Certificate
     I may be biased BUT,  everyone, (in the Rochester Area,)  yourself included, should purchase an Essential Massage By Michelle Massage Gift Certificate.  

SPRI EVA Full Foam Roller
     If you live too far away from Essential Massage By Michelle, the foam roller is your next best option.  

SPRI FILA Cardio Speed Rope
     Baby, it's cold outside.  Why not add another indoor cardio option?  

SPRI Yoga Mat
     No one's knees WANT To work on the floor.  Give the knees the gift of 6mm of padding.  

​SPRI Slide Board
     Too cold to ice skate?  Try the slide board.  In all seriousness this is another great tool for expand upon various exercises.  

Motivational Water Bottles
      Besides the motivational time markers, the motivation to drink more and make them lighter to carry is wildly inspiring.

TIME
     No link here.. just time.  Give yourself permission to give yourself time to do whatever YOU Want.  If you feel like your emotional tank is full and you have some goodvibes to spare.. considering giving your time to someone else. 

     I get all PRANA & SPRI items at cost so please don't hesitate to reach out.  I do NOT Charge any upcharge for active clients.   Need more suggestions?  Or help choosing the right thing for yourself or someone else?  Just DM Me.  I'm always here to help.  

     The scary part about this workout is how bad!ss you'll feel afterwards.  A stability ball, barbell or dumbbells and a mini band is all you need for this killer workout.  <--See what I did there?  Coach by day, comedian by night.  Many of these pieces of equipment, costume included, can be found on Amazon.com.  I don't get paid endorse Amazon but I should.  For my clients I am able to purchase all fitness equipment directly through the retailers at cost for you.   As always, any questions on how to torture yourself more just DM Me.  Happy to help.  

Instructions:
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1.  Start in push-up position, but with your shins on a fitness ball.

2.  Your body should form a straight line from ankles to head.

3.  Without rounding your lower back, contract your abs and use your feet to pull the ball toward your chest by bending your knees.

4.  Pause, and return to the starting position.  Repeat 13 times.  

Instructions:
1.  Start by pressing up the barbell with your grip less than 12 inches apart.

2.  Slowly lower the barbell towards your head, pause, and raise the barbell again.  Repeat 13 times.  

Instructions:

1.  Stand and hold a barbell or one or two dumbbells with palms facing in.

2.  With your back straight and knees locked, bend your body at your waist and lower down to the floor.

3.  Then straighten up while still holding the dumbbells at arms length.  This is a very difficult exercise and is not meant for beginners.  Repeat 13 times.  

Instructions:

1.  Start by placing the band around the ankles of both legs.

2.  Soften your knees, and step one foot out to the side, then slowly step your opposite foot in the same direction.

3.  Keep an upright posture, and try to avoid dragging your feet.

4.  Repeat on the other side.  Repeat this for 40 seconds.

Once the idea for this blog came together I was wildy excited for an excuse to purchase another Halloween costume to add to my collection.  I also had the perfect spot for the creation of the pictures: the spider room.  Actually it's my son's game room.  It might as well be a spider room because that's were a majority of the population lives.  See if you can find any in the pictures below.  In addition to spider searching, try theses exercises.  As we already know from my blog 4 Core Exercises For Equestrians the Stability Ball Dead Bug can be performed without the Stability Ball.   These 4 exercises take less than 8 minutes so you can sneak them into your scary busy schedule.   As always, any questions just DM Me.   Happy to help.  

Instructions:

1.  When performing this exercise, you'll want to keep your abdominal pulled in.  Belly button to your spine!

2.  If you have a small towel, place it under your lumbar spine.  This will help you maintain neutral spine and give you something to push against while performing the exercise.

3.  Begin lying on your back while squeezing the ball between your knees and your arms.  This will be your starting position.

4.  Initiate the exercise by extending one leg, straightening the knee and hip to bring the leg towards the ground.  Only go as far as you can to maintain your back against the ground.  And move the opposite hand towards the ground above your head.

5.  Your lumbar position must be maintained against the towel throughout the exercise.

6.  Keep your abdominals drawn in and tight, and return the moving leg and arm to the starting position.  Repeat 13 times on each side.  

Instructions:
1.  Start in the top position of a push up with your arms straight.

2.  Bend your elbows and lower your body towards the floor while also bending one knee and bringing it to your elbow with your foot off the floor.

3.  Push back up to the top position.

4.  Repeat with the other leg to the other elbow.  Make sure to perform one rep on one side, then switch to the other side.  Repeat 13 times on each side - YES 26! Push ups!!

Instructions:

1.  Start in the top position of a push up with your arms and legs straight.

2.  Step one foot forward to your hand, bending at the knee, keeping the other leg straight.

3.  Return to starting position.

4.  Alternate sides with each rep.  Repeat 13 times each side. 

I coach many equestrians.  One of the most common weaknesses I see, whether from the casual pleasure rider or the Grand Prix dressage rider and everyone in between is a weakness in the core muscles.  I have put together 4 core exercises that I highly recommend to improve your riding strength  These 4 exercises take less than 8 minutes, leaving you plenty of time for barn chores.  So no excuses.  Any questions, or other riding issues you're having, just DM Me.  Happy to help.  

Instructions:

1. When performing the side plank, ensure that your body is in a straight line and your supporting elbow is underneath your shoulder.

2. Squeeze your glutes to keep your hips forward in line with your body.

3. Once in position and you have a nice straight line down your body, hold for 15-30 Seconds. Repeat 2 times on each side.  

Instructions:

1. Lie face down, legs straight, feet together, arms out straight above your head on a mat.

2.Squeeze your glutes to slowly raise your legs and arms, as well as slowly arching your back.

​3.Return to starting position.  Repeat 15 times.

Instructions:

1. When performing this exercise, you'll want to keep your abdominal pulled in.

2. If you have a small towel, place it under your lumbar spine. This will help you maintain neutral spine and give you something to push against while performing the exercise.

3. Begin lying on your back.  This will be your starting position.

4. Initiate the exercise by extending one leg, straightening the knee and hip to bring the leg towards the ground. Only go as far as you can to maintain your back against the ground.  Move the opposite hand towards the ground above your head.

5. Your lumbar position must be maintained against the towel throughout the exercise.

6. Keep your abdominals drawn in and tight, and return the moving leg and arm to the starting position.  Repeat 10 times on each side. 

Instructions:
1. Support your body on your toes and hands. Feet together and hands in diamond-shaped placed under your chest.
2. Push up to a straight arm position, keeping your back flat and the diamond position of your hands.
3. Lower your body returning to starting position.

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