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.
Stability Ball Jack Knife
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.
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.
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.
Mini Band Monster Walks
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.
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.
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. Repeat 2 times.
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.
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.