How to incorporate your dog into your workout routine

If you're anything like me, then you'll know that there's nothing better than a run outside with your pet on a sunny day.  But, there are times when that's not possible.  I've come up with some clever exercises that you can do with your furry friends indoors.

In between the exercises, I alternate between chasing Jake (my dog) around the room in circles, kettlebell swings, and jumping jacks.  I'll also throw in other full bodyweight exercises such as lunges, push press, and planks.

 

 

This is Jake, a 1 year old doberman, king charles spaniel, and american staffs terrier mix.

 

 

 

 

 

 

Posterior Chain Activation
Your job is to engage the core and hold steady while your dog attempts to pull you.  This forces you to use the core, glutes, and hamstrings in an isometric contraction.

 

 

 

 

 

 

Bicep Curl
Engage the core, with an abdominal brace, and pull up into a bicep curl.

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Squat to bicep curl
Squat down, using proper form and keeping the spine neutral.  Then, lift the dog into a bicep curl.  Release, and repeat.

 

 

 

 

 

 

Upright row
Sit into a squat position, engage the core, and pull back using rhomboids and upper back.

Creating a Good Workout at Red Rocks

Whenever I need a full body workout, I head up to Red Rocks Amphitheater. My typical routine begins with running up the rows from the bottom to the top, which takes about 25 minutes. After that, i do a series of plyometric exercises mixed in with body weight exercises. Istart with the plyometrics, since they help to loosen up the joints and increase my flexibility. These include exaggerated skipping, kareokes, and side ways running. I follow it up with push-ups, lunges up the stairs (forward and sideways), squat jumps and single leg jumps.

One of my favorite exercises to tone the entire body at once is demonstrated below – tricep dip to glut bridge (see pictures below). I performed this exercise on the stairs at red rocks, but it can also be done at a gym on a bench. Begin with wrists on the stairs, with fingers pointing towards you, and feet out in front of you. The further your feet are from your body, the harder the exercise will be. Dip down, while letting your butt almost touch the floor. Allow your triceps to bring the body back up, and then use your glutes to drive your body further up. This can be done one leg at a time to increase the activation of the core, as well as the contraction of the glute. Remember to keep your back in a neutral position.

This exercise should be performed once initial core strengthening has begin and you can properly hold an abdominal brace while breathing at the same time. For help with proper rehabilitation of injuries or to learn about how to support the low back with an abdominal brace position, contact Denver Sports and Family Chiropractic Center.