1. Lie on your back with legs straight up in the air.

2. Begin to lower legs, keeping your back completely engaged by pressing your lower back to the floor.

3. Continue to lower your legs. Lower legs completely until feet are hovering just a couple inches above the ground.

4. Slowly raise your straight legs to the sky and return to your starting position. Repeat.


To really work those lower abs, incorporate thing move into your abs routine every other day.  You should begin by practicing 10 reps, rest, and repeat for 3 sets.  Eventually, work your way up to 3 sets of 20 reps.

1. Start in a squatting position with knees bent and pushed out to the sides, big toe mounds pressing firmly to the ground, and back straight.  Hold your weights down at your sides.

2.  Come up out of squat, keeping your back straight. Curl and bring elbows in line with your shoulders in a 90 degree position, preparing for a pressing.

3. Raise arms up and over your head, reaching your full extension.

4. Squat back down, maintaining correct form, and repeat.

For this arms and booty exercise, I suggest using 5-20 lb dumbbells, and repeating exercise for 3 sets of 10-20 reps.

Whether haulin' ass in my truck down a country road, or feeling the rush of the dirt beneath my feet surrounded by trees on a long run, backroads hold a special place in my heart.  With their twists and turns, ever-changing ruts and obtrusive rocks, and the elements of nature which surround them, backroads take you on a journey full of surprise and freedom.  Embarking on on a new project gives me this same rush, and I only hope for my clients to feel the excitement of their new journey. Together, we can accomplish set goals and enjoy every twist, turn, and surprise their journey has to offer.

1. Start by bending from your hips keeping a straight back. Hold your weights with straight arms directly in front of your thighs, and keep your shoulders rolled back.

2. Keeping your straight back, begin to bring hands with straight arms directly behind you as if spreading your wings.

3. Extend your arms completely and focus on pinching the back of your shoulders together, engaging your entire back.

4. Bring your arms down with control, maintaining rolled back shoulders. End in your start position and repeat.

Use 5-15 lb weights depending on your comfortability and strength.  Repeat for 3-5 sets of 10-15 reps.