EquiStrong 10
EquiStrong
EquiStrong 10 is for those of you on the go, go, go! A 5 minute warm-up is followed by a 10 minute workout. The workouts focus on strengthening your legs, core and back while improving your cardiovascular capacity. Each workout is accompanied by a video showing different variations of each movement so you can decide on difficulty level and whether you want to use weights or not. Programs are 8 week long cycles, meaning every 8 weeks there will be a different focus (for example, core, arms, legs) and new movements introduced. Over the course of 8 weeks you will see some repetition in movements. This is so you can get familiar with and improve upon specific movements (consistency is key!). If you have any questions, please reach out over the app, IG or email.
Prep
A
Warm-up A (10)
5 Minute Warm-up 1 minute Row or Run or Bike or Cardio of Choice 1 minute Glute Bridges 1 minute Figure Four Right 1 minute Figure Four Left 1 minute Pulsing Forward Fold
Circuit
B
Every 2 Minutes for 10 minutes (5 Rounds) 10 Kettlebell Swings OR Glute Bridges 8 Single Leg RDL's (4 each leg) 6 Burpees You do the three movements in 2 minutes. Any time you have left in the 2 minutes you rest. At the top of the next 2 minutes you start again. You do this for 10 minutes, 5 rounds total.
Prep
A
Warm-up B (10)
Warm-Up: 3 Rounds 30sec Knuckle Drags 30sec Cossack Squats 30sec Squats 30sec Good Mornings 30sec Plank
Circuit
B
2 Rounds 1 Minute Dumbbell Deadlift to Squat - (can do the movement without Dumbbells) 1 Minute Straight Leg Sit-ups 1 Minute Bear Plank 1 Minute Box Jumps OR Step-ups OR Squat Jumps 1 Minute Row/Run/Bike/Cardio of Choice
Prep
A
Warm-up C (10)
3 Rounds 30sec Knuckle Drags 30sec Cossack Squats 30sec Squats 30sec Banded Pass Throughs 30sec Inchworms
Circuit
B
2 Rounds 1 Minute Sumo Squat Pulses 1 Minute Dumbbell Hammer Curl to Press - (if no Dumbbells, can use heavy water bottles, water jugs, etc.) 1 Minute Lateral DB Raises - (if no Dumbbells, can use heavy water bottles, water jugs, etc.) 1 Minute Mountain Climbers 1 Minute Shinbox
Asher Kondziela
Asher has been in the fitness industry for 12 years. They have worked as a personal trainer, a group fitness coach, a nutritionist and, in 2019, founded the first nonprofit gym in Portland, OR called Prism Moves. Asher excels at working with athletes of all levels and making fitness accessible. Asher has a Masters in Nutrition.
Work with a coach that knows your sport and has your best interest in mind.
Start My 7-Day Free Trial
Casey Dunn
Lifelong Equestrian, Mom of 3
Verified Athlete"Due to an old shoulder injury, I thought my best riding days were behind me. When I started focusing on my fitness out of the saddle, I noticed an immediate difference in my riding ability and confidence. Asher’s exercises for shoulder strengthening have made me stronger in the saddle."
When you join a team you’re getting more than programming, you’re joining an online community.
EquiStrong 10
EquiStrong 10
EquiStrong 10
