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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Blog Takeover: Jeff S. 

     As I went through high school it became clear that college was not the right path for me. I enlisted in the Coast Guard delayed entry program the summer before my senior year of high school. Never in my wildest dreams did I think I was going to spend the next 22 years of my life serving. I still remember pulling into boot camp on the bus the first day and wondering why I signed up for this. The responsibilities I was given and the places I got to see were life changing. I was really into weightlifting throughout high school, but do not think I ever ran over a mile at a time. The amount of running and calisthenics in boot camp was a shock to say the least. While I was in I continued to lift and would do the PT test every six months to keep up my certifications. I never did really anything that was above and beyond. I would always scrape by on the PT tests, never blowing them out of the water. It was not until about four years, at the age of 38, that I started taking exercising seriously. I now work out six days a week and have even participated in some competitions. I probably have worked out more the past couple of years than I have my entire life. It is now routine for me and I have never felt better both physically and mentally. I wish I would have started on this journey sooner. I retired from the Coast Guard Reserves about two years ago and am loving semi-retired life.