Spring Shape-up: Workouts for Equestrians

Looking for some inspiration when you hit the gym? Here are some workouts you can do at home, the barn or at the gym to help kick your fitness resolutions back into gear.

Workout #1

3 Rounds – 60 Seconds each*

• High Knees
• Air Squats
• Reverse Lunges
• Plank Hold

*Just starting out? Start with 30 seconds of each. Need some extra difficulty? Add weights of some sort (medicine ball, dumbbell, saddle) for the squats and reverse lunges.

Workout #2

Running Intervals

• 5 Minutes warm-up (brisk walk or slow jog)
• 1 Minute Spring (or faster run speed)
• 2 Minutes Jog (or walk)
• 1 Minute Burpees1 Minute Sprint
• 2 Minutes Jog
• 1 Minute Push-ups
• 1 Minute Sprint
• 2 Minutes Jog
• 1 Minute Crunches/Sit-ups
• 1 Minute Sprint
• 2 Minutes Jog
• 1 Minute Squats
• 1 Minute Spring
• 2 Minutes Jog
• 1 Minute Plank Hold
• 5 Minutes Cool down (again, brisk walk or slow jog)

Workout #3

High Intensity Intervals

Do each exercise at a high intensity for 45 seconds, rest for 15 seconds

• Mountain Climbers
• Push-Ups
• Squats
• Crunches
• Burpees
• Plank
• Jump Squats
• Tricep Dips
• High Knees
• Lunges

Workout #4

99 Reasons to Sweat

• Run 1 Mile
• 33 Push-ups
• Run 1 Mile
• 33 Air Squats
• Run 1 Mile
• 33 Burpees

Workout #5

Just Starting Out
(Perfect for your first foray into high intensity interval workouts)

• 40 Jumping Jacks
• 10 Push-Ups
• 30 Jumping Jacks
• 20 Crunches
• 20 Jumping Jacks
• 30 Walking Lunges (15 each leg)
• 10 Jumping Jacks
• 40 Small Arm Circles (20 forward and 20 backward)

Click the image below for a printable version of these workouts

Get more workouts in the Fit Rider column in the March 2016 issue of Horse Illustrated magazine. Click here to subscribe!