2 week fitness plan for you and your dog

amanda

Personal Trainer Amanda Wilkinson reveals to PetsPyjamas how you and your dog can motivate each other to get fit. Here she creates the perfect 2 week fitness plan and gets PetsPyjamas mascots panting a little harder than usual.  

As with any new exercise program, it is advised to consult your doctor first; similarly if your dog is particularly unfit then it may be advised to consult the vet before embarking on a new regime! Some training buddies wimp out, skip workouts, or make excuses, but there is one partner you can truly rely on and that’s your dog! So there are no more excuses, save time each day by doing your workouts whilst walking the dog, no gym equipment necessary (maybe just a toy and a few treats!) Follow the fitness plan below for 2 weeks and you and your pup should be feeling fitter and more energised!

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Monday – Glutes and Legs 

5 minute gentle jog to warm up. Stretch. 2 x 20 Reverse Lunges – Tell your dog to sit. Then face him with your feet together. Step back with one foot so that your front leg is bent at a 90-degree angle with your knee directly above your ankle. At the bottom of each lunge, ask your dog for his paw or pat him on his head. Let go of the dog’s paw as you stand to return to your starting position. Repeat on the other side, and ask your dog for his other paw. Perform 20 and then repeat twice more. Now walk slowly for 1 minute then jog 1 minute, repeat this 5 times.

3 x 10 Squat and throw – Pick up a ball or stick stand with the feet hip-width apart and hold the ball in the right hand. Squat down, keeping the back straight and the abs in, and swing the ball between the knees. As you stand up, swing the weight overhead releasing the ball half way, keeping the arm straight. Wait for your dog to return the ball and repeat 10 times, and then switch to other arm. Repeat for 2 more sets of 10.

Now walk slowly for 1 minute then jog 1 minute, repeat this 5 times.

Squat and hold – Finally throw the ball as far as you can, drop down into a squat position and hold until your dog returns, repeat 3 times.

5 minute gentle jog to cool down finish at walking pace. Stretch.

Capture2Tuesday Rest day 

30+ minute walk

 

Wednesday Arms 

5 minutes gentle jog to warm up. Stretch.Press ups – Throw a ball with your right hand as far as you can for your dog. Quickly drop down into press up position either on your feet or knees to make it easier and perform as many press ups as you can before the dog returns. Do this 3 times. Then repeat throwing the ball as far as you can with your left arm. Jog to find a park bench or step.

2 x 10 Tricep dips – Find a bench or you can perform this on the floor. Facing away from the bench place your hands shoulder width apart. Slowly bend your elbows to lower your body toward the floor until your elbows are 90-degree angle. Keep your back close to the bench. Press down into the bench to straighten your elbows, returning to the starting position. Perform this 12 times then rest for 1 minute and repeat.

Simple throws – Throw a ball as far as you can with your right hand followed by your left hand, repeat until your arms or your dog is too tired; make sure to alternate between both hands!

5 minute jog to cool down. Stretch.

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30+ minute walk

 

Friday Cardio Intervals 

5 minutes gentle jog to warm up. Stretch.3 x 50 High knees and dog tease – Holding a ball above your head with both hands. Stay in the same spot with feet hip-width apart. Lift up one knee so that your leg is parallel to the floor, then as fast as you can alternate so you’re switching legs. Your dog will probably be transfixed on the ball so after 50 repetitions, throw the ball and then wait for the dog to return and perform this another 2 times. 3 x 50 Bum Kicks – This is the reverse of high knees. Again Hold the ball in front of you this time. Kick your foot back behind you and then alternate with the other foot. After 50 repetitions, throw the ball then wait for the dog to return and perform this 2 times.

5 minute fast walk or jog.

3 x 10 Squat jumps – Squat down, keep your hips back, back straight and your head facing forward. Immediately jump upwards. Reach upward as high as you can with your hands as your feet leave the floor. Land softly bending your knees and repeat. (If you have any knee injuries perform normal squats)

5 minute interval run. 1 minute walk alternated with 1 minute run for total of 5 minutes.

5 minute jog to cool down. Stretch.

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30+ minute walk

 

Sunday Abdominals 

5 minutes gentle jog to warm up. Stretch.3 x 20 Mountain climbers – assume a push up position with your arms completely straight. Your body should form a straight line from your head to your ankles. Without allowing your lower-back posture to change, lift your right foot off the floor and slowly move your right knee toward your chest. Return to the starting position, and repeat with your left leg. Alternate back and forth for 20 repetitions Interval run for 10 minutes or alternate for 1 minute between walk and run.

3 x 12 Plank on hands with ball roll – Grab a ball and get onto the ground on your hands and feet. Straighten legs and raise your body so that you’re supported by the balls of your feet, with feet hip-distance apart. Face the floor, being careful not to arch your back or stick your bottom in the air. Roll the ball for your dog and let them bring it back to you. Roll the ball with the other hand and repeat 12 times.

Interval run for 10 minutes or alternate for 1 minute between walk and run.

3 x 30 seconds plank – Get onto the ground lean onto your forearms, Straighten legs and raise your body so that you’re supported by the balls of your feet, with feet hip-distance apart. Face the floor, being careful not to arch your back or stick your bottom in the air. Hold for 30 seconds, pulling your belly button in towards your spine. Repeat twice more.

Mountain climbers – perform 30 mountain climbers as fast as you can and then sprint 100m repeat 5 times.

3 x Plank – as explained above

5 minutes jog to cool down and stretch.

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A very simple way of getting fit with your dog is to track how far you actually walk each day and calories burnt. There are lots of Apps out there, such as mapmyrun or runtastic which are great for monitoring your exercise. You can try and up your mileage each week, or walk or jog with your dog faster to burn more calories!

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