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Whoo, this weather makes getting outside difficult and erratic!!  This routine can be performed indoors or outside, and will help firm your core, legs and glutes (buns.)  This way when the spring and summer do arrive you’ll be in shape for those shorts and swimsuits.

I hope you had a chance to look at the http://www.mypyramid.gov/index.html website to help with some nutritional guidance.  It’s a great website filled with helpful tips and links.

OK, lets workout!!

As a reminder, perform each exercise for 15-20 repetitions.  All movements should be slow and measured, use a 3 count.  Count to 3 on the “down” movement, and 3 on the “up” movement.  While you are performing the exercises have your dog practicing their “sit” and “watch me’s.”  Between each exercise do some cardio work for 3 minutes.  Cardio work can include:

· Marching/jogging in place with your dog on sit/stay or down/stay in front of you

· Jumping jacks with your dog on sit/stay or down stay in front of you

· Steps-ups on a sturdy box or stair with your dog on sit/stay or down/stay to your side

· Walking/running stairs with your dog

· Walking laps around the house

· Squat/thrusts – squat down to put hands on ground near feet, then jump feet back to pushup position, back up to squat position, stand up. Your dog can be in sit/stay or down/stay in front of you

· High jumps – stand with feet at shoulder width with your hands in front of you at shoulder height, slightly squat then jump as high as you can.  Your dog can be on sit/stay in front of you.

To burn extra calories vary the cardio segments, and perform some of the more difficult cardio segments such as squat/thrust or high jumps in the middle of the workout.

Be sure to break for water for both you and your dog.  Take water breaks every 10-15 minutes.  You may want to print this article off and place it near the water so you can refresh your memory of the exercises.

This routine should take you approximately 40-45 minutes to complete.

Start with a 5 minute warm-up. The goal here is to warm your muscles ups, so choose a light cardio warm up like marching in place.

Arm circles – Have your dog “sit” either in front or beside you – again I find it easier to have them in front.  Have your treats ready and ask them to “watch me.”  Now complete your arm circles. Raise your arm to shoulder height, start with small circles, and work toward larger circles. Circle each arm forward and backward 15 – 20 times.  Between each set walk for 3 minutes.  So you’ll forward circle left arm, walk, forward circle right arm, walk, backward circle left arm, walk and backward circle right arm, walk.

Leg kickbacks and side kicks  – You’ll need to find a rail to help with your balance. Have your dog “sit” beside you.  Raise your leg to the rear as high as you comfortably can and use the 3 count. Don’t allow your upper body to fall forward.  Complete one leg, walk, then complete the other leg.  Then raise one leg to the side as high as you comfortably can, walk, then raise the other leg as high as you comfortably can.

Roman-twist - Place your pup on a “down/stay” beside you.  Hold your leash shoulder-width apart and raise your legs several inches off the ground.  Balancing on your bum and keeping your arms at approximate shoulder height twist from left to right, touching the ground with your hands.  Complete as many twists as you can.

Supermans – Lay on the ground on your stomach.  Have your dog lay beside you.  Raise your arms and legs several inches off the ground.  Tighten your stomach and bum muscles as much as you can.  Hold for 20-25 seconds.  Complete your cardio, and do a second set.

Complete a light cardio such as walking or marching in place for 3-5 minutes as a cool down and you’re done!!  But feel free to challenge yourself and repeat the workout. Try to perform the workout at least 3 times during the week.

Mary Manka

Owner, Push Ups n PawS, LLC

This entry was posted on Thursday, February 25th, 2010 at 7:40 pm and is filed under Uncategorized. You can follow any responses to this entry through the RSS 2.0 feed. You can leave a response, or trackback from your own site.