EquiStrong 30
EquiStrong
EquiStrong 30 is for those of you that do not have access to a gym or have limited equipment. Each 30 minute workouts focuses 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 (60)
20 Step Overs (10 each side) 2 Sets 3sec Glute Bridge Hold 10 Air Squats 10 each direction banded walks (front, back, side, side) OR 30sec Single Leg Holds 10 each side Adductor Hip Roll Backs
B
Single Leg RDL
3 x 10
C
Air Squat
5 x 10
D1
Calf Raise
3 x 20
D2
Low Plank Oblique Tucks
3 x 10
E
Static Hamstring to Quad Stretch
4 x 1:00
Prep
A
Warm-up B (60)
3 Rounds 30 Banded Pull-aparts (10 palms up, 10 palms down, 10 palms facing each other) 20 Kettlebell Swings 5 Inchworms
B1
Bench Dips
3 x 10
B2
DB Bicep Curls
3 x 10
C1
Push-Up
3 x 10
C2
Dead Bug
3 x 20
D
Russian Twist
3 x 20
E
Chest Stretch
2 x 1:00
Prep
A
Warm-up C (60)
3 Rounds 10 Good Mornings 10 Squat and Reach 30 Banded Pull-aparts (10 palms up, 10 palms down, 10 palms neutral)
B1
Single Leg Glute Bridges
3 x 30
B2
Kettlebell Pull Throughs
3 x 10
Circuit
C
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. *Go to second part of video for workout explanation
D
Calf Stretch
2 x 1:00
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 also 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 30
EquiStrong 30
EquiStrong 30
