At Home Workout with Help from a Furry Friend
Thanks to your furry best friend, you might be getting in plenty of walks while quarantined, but it’s time to shake things up a bit! Here’s a workout you can do with your pup that doesn’t include another lap around the block:
Counter top Leg Raise
Kitchen counters have a corner? Perfect. Raise yourself slightly off the ground and alternate driving your knee towards your chests. 1 rep= you raised both legs, complete 15 reps. Repeat 3 times.
Chair Triceps Dip
Use any chair in your house (the harder the surface the more stability you have), and preform 15 triceps dips. Your arms should be doing all the work here. Repeat 3 times.
If you don’t have a good chair to use (not a good height, or too unstable), you can still do this with your hands on the floor!
Stair Crawl Up & Down
This one is pretty simple! Using both hands and feet, climb up a set of stairs.
We recommend splitting these two up (do your set of crawling up, then a set of crawling down) with walking to starting position in between reps. You can combine if you are short on time or it isn’t challenging enough!
Complete 3 sets of 4 reps per direction.
Incline and Decline Stair Plank
Planks, everyone’s favorite! We are challenging you to try incline and decline planks using your stairs. Plank each way until fatigued. Repeat 3 times both directions.
Decline Stair Press
With your feet higher than your shoulders, we are doing presses. (or just think a push-up). Make sure to keep your core engaged and focus on your form. If you feel like your form is being compromised – rest, complete less reps, or move to a lower stair/the floor!
Complete 3 sets of 10 reps.
Incline Stair Press
Again, think push-up and keep an eye on your form. To make this one easier, you are going to want to move UP the stairs or use a piece of furniture or the wall – you want to be closer to a standing position.
Complete 3 sets of 10 reps.
Bulgarian Couch Lunges
For our couch (or other piece of furniture) lunges, you are going to place your toes on the seat and as you come down into a lunging position your front knee should not pass your toes! (You want your knee right on top of your ankle. Look at Jamison’s form in the second picture to see what we mean!)
Complete 3 sets of 15 reps on both sides. Do each leg separately.
Canine Curls
Here comes the help from your pup! Who needs weights when you can use your dog đ
Make sure you are in an athletic stance (first picture: legs and hips are slightly bent). You then want to only move your elbow joints to feel the burn in your biceps! (Don’t try to use momentum here, you want all the work coming from your muscles!) If your dog is too heavy, find an object you can hang on to with both hands.
Complete 3 sets of 15 reps.
Canine Squats
Holding your dog, similar to the canine curls – squat as low as you can with good form (it’s okay if you are only moving a few inches). Make sure you are sinking your butt back and down, using your glutes to power you back to a standing position. Good form is key here – we don’t want to hear of any backs getting hurt! *can also perform regular squats or add a different object for a little added weight!
Complete 3 sets of 15 reps.
Canine Plank Tugs + Tug of War
Canine Plank Tugs – In a plank position (elbows might be easier for balance), use one arm to play tug of war with your dog. Hold as long as you can with one arm before switching. Repeat 3 times on both arms.
Tug of War – this one is simple! Just play a game of tug of war with your dog for 2 minutes at a time. Repeat 3 times.
*for both exercises you’ll want to keep your whole body engaged (keep you stable and balanced). You can either stay still, or move your arms out and back in!
We hope you guys like this fun workout to break up the monotony of our days at home!
We don’t advise this workout to be done with cats or other animals – but if it works make sure to show the P50 community đ Everyone can use a laugh!
If you want to schedule a virtual personal training session – send an email to info@proximal50.com! Our trainers all have 4 year degrees in an exercise related field and can provide you with the best workouts/exercises for YOUR needs.
