#HorseHour Fitness Challenge
There is a warm up, an interval workout, a core workout and some stretches.
It can be done as the whole four sections and shouldn’t take much more than 20 mins per day in its entirety or you can alternate the interval and core workout if you are short of time or new to exercise. I.e. Day one warm up, interval and stretching, Day 2 warm up, core and stretching.
Start standing tall with your knees soft and tail bone tucked under. Drop your chin to your chest, allow the weight of your head to roll your spine down bone by bone as far as you can. Just hang at the bottom for a few seconds letting the weight of your arms stretch you further. Then roll up by stacking each vertebra back on top of each other one by one placing your head last. Continue with these each time bending the knees further to help warm up the legs. I would suggest doing around 6-10 of these but go by how you feel.
(This helps to lengthen out a “scrunched up” side or collapsed hip that may affect your riding)
Standing up tall cross your right foot over your left. Stretch your left arm up and over to the right. Keep facing forward so the full stretch is felt down the side of the body. Repeat other side. Do around 3-6 each side.
Using an Interval Timer on your phone (there are loads of different apps) Set a work period of 20 secs and a rest period of 10 secs for 8 rounds.
Squat for first 20 secs- Rest for 10 secs-Press Ups for 20 secs – rest for 10 secs-continue alternating for the full 8 rounds (so you will do 4 rounds of each).
If you don’t have a timer then do 4 sets of 10 reps of each exercise.
Press Up – With your arms directly under your shoulders. They can be done either as a full press up where you are on your toes and your full body up in a straight line. Or you can begin on your knees, still with your torso in a straight line. Bend your arms and take your nose to the floor and push back up to start position. You can also try doing a full press up position but with your hands on a raised platform such as sturdy table or bench, this will help you do full press ups eventually.
Toe Drop – Starting with both legs in the air, bent at the knees. Find your neutral spine, this is the point at which your lower back is in contact with the floor but not pressed down and your hips are level. Next engage the muscles that you use when you need a wee and are stuck in traffic! These are your pelvic floor and core muscles. So keeping those core muscles on, drop one foot to the floor, tap it and return to start position. Do 10-20 reps each side for 2-4 rounds.
Bird Dog – Begin by kneeling on all fours with your hands underneath your shoulders and your back flat. Raise your opposite arm and leg and stretch away from your body e.g. right arm and left leg. Ensure your middle stays still and therefore your back remains flat. Return to start position and repeat on the other side. Complete 10-20 reps each side for 2-4 rounds.
Crescent Moon- This is a great stretch for the front of the hip where we riders are very often tight. Kneeling on one leg (put a cushion under it if it’s uncomfortable) and taking the other leg forward. Keep your tailbone tucked under and push forward at the hip into the kneeling leg to feel a stretch down the front of that thigh. Hold for 20-30 secs and repeat on the other side.
Lazy Crocodile – Begin lying flat and take your right leg across your body as if to touch the floor on your left side with your knee. Use your right arm to anchor your right shoulder down. You can feel a stretch anywhere from your chest, back and across your hip in this stretch! Hold for 20-30 secs and repeat on the other side.