Free 21-Day Program
The 5 Minute Movement Challenge
Build a daily exercise habit that's fun, achievable, and specific to your riding — in just 5 minutes a day for 21 days. No gym. No equipment. No excuses.
Watch: Nicola explains how the challenge works (2 min)
Start Your Free Challenge
Enter your name & email and we'll set up your free program access right away.
Does This Sound Like You?
Maybe the time has come to feel better in the saddle.
- You want to feel fitter, stronger, and more capable in the saddle.
- You want better posture and to move fluidly with your horse without bouncing around.
- You’re busy, and there never seems to be enough time in the day to fit exercise in.
- You’re willing, but unsure how to start exercise that helps your riding — without hurting yourself.
- You had a routine, but an injury knocked you off track and you haven’t got back into the habit.
If any of these resonate with you, then this program is exactly what you've been looking for. It's a 21-day program of a single 5-minute routine each day — designed to kickstart your daily movement, help you feel better in the saddle, and improve your health along the way.
A Simple Philosophy
Exercise that's simple, achievable & sustainable.
The internet is full of noise. This challenge peels all of that away, giving you the essence of what actually makes a difference to your riding and your life.
Keeping it Simple
Too often we over-complicate exercise — thinking we need a gym, the right clothing, and an exhausting hour-long session. This is movement that makes you a better rider and protects your long-term health, without the overwhelm.
Keeping it Achievable
Caring for horses is exhausting enough. We conserve your energy and make sure every exercise you do is actually helping your riding. Simple, achievable, and set up so you succeed.
Keeping it Sustainable
Each session is only 5 minutes, so you’re far more likely to show up. Anything more is a bonus. It’s not about the start or the finish — it’s about learning to love the process so you can stay consistent.
Only 5 minutes for 21 days. There are no excuses. Show up each day, and you'll be surprised at the momentum you create for yourself — both on and off the horse.
21,000+ participants in 81 countries
It's highly likely someone in your town has completed one of our programs and achieved great results.
- 21,000+
- Participants
- 81
- Countries
- 21
- Days
- 5 min
- Per Day
What's Included
Everything you need to build the habit.
21 Daily Video Sessions
Just press Play and Nicola guides you through each 5-minute session. Every day has a specific focus drawn from the DRT system of Suppleness, Stability, Stamina & Mindset.
Watch Anywhere
Stream on your phone, tablet, laptop, or TV — just like a YouTube video. Or install our iOS and Android app to take the sessions with you.
Offline Playback
Limited internet? Save any session to your device through the app once, and it will play offline thereafter — perfect for the barn.
No Equipment Needed
No equipment is required. A yoga mat is optional for comfort. A few sessions use household items like books or drink bottles for a little extra weight.
Did we mention it's completely free?
Your Instructor
Hi, I'm Nicola Smith.
I've dedicated the majority of my life to being a rider and fitness trainer with Dressage Rider Training. My lifetime in the saddle, combined with 20+ years in exercise prescription, gives me a deep understanding of exactly what a rider needs — and I bring that fusion to every DRT program.
- Bachelor of Physical Education & Exercise Prescription, Otago University
- CHEK Level 2 Practitioner
- Functional Diagnostic Nutrition Practitioner
- 20+ years in Exercise Prescription & Fitness Instruction
Questions Answered
Frequently Asked Questions
Once you register, you’ll receive login details to our website and an email each day with a link to that day’s session. You can also install our mobile app for iPhone, iPad, or Android. Just push play and stream the video, like a YouTube video.
Still have questions? Use the chat box at the bottom right of the screen and we'll do our best to help.
Your Commitment
Just 5 minutes a day. For 21 days.
That's all you're committing to. Give yourself this gift and you'll be rewarded in ways you may not realise right now — but you will by the end of the program.
- If you want to feel fitter, stronger, and more capable in the saddle, this is the kickstart you need.
- If you’re an absolute beginner to exercise, this program is for you too.
- If you want better posture and to move fluidly with your horse, make a start today.
- If you’ve been meaning to exercise but don’t know how, it’s as simple as pushing Play for 5 minutes.
Let's do this! And by the way — did I mention it's FREE?
Register Now — It's Free
Enter your details and we'll set up your free program access right away.