Workout for the week

As a reminder, perform each exercise for 15-20 seconds, approximately 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 walk at varying speed for 2 minutes. Try to increase the speed at which you are walking, and increase the number of faster paced walks. Hold your leash in your right hand, and treat with your left. The goal is to treat when your dog is walking beside you on a loose leash. Make use of obstacles such as benches, tables or trees to walk around, the variety of pace and direction will help keep your dog focused on you. When you make a right circle speed up your pace a little so your dog will learn to speed their pace to stay beside you, and with left circle slow your pace.

Be sure to bring water for both you and your dog. Take water breaks every 10-15 minutes. I find it easiest to set the dog’s water dish near a bench. I can then place my water bottle close, and we can both take a water break. 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 35-40 minutes to complete.

Start with a 5 minute warm-up, walk at your normal pace for several minutes, then at a faster pace. Your dog should be on a loose leash, walking beside you.
 

Toe-in calf raises – Have you dog “sit” either in front or beside you. Have your treat ready and ask them to “watch me.” Point your toes in, and raise up onto the balls of your feet.

Toe-out calf raises – Have your dog “sit” in front of you. Have your treats ready and ask them to “watch me.” Stand with your feet shoulder-width apart, point your toes out, and lower yourself to a squat position. Raise onto the balls of your feet.

Wall squat - have your dog "sit" or "down" close to you.  This way you correct them if necessary.  Put you back against a sturdy wall and slide down until your in a position as if your sitting in a chair.  Hold this position as long as you can - as least for 20-30 seconds. 

Toe touch – Have your dog “sit” or “down” in front of you. Depending on your dogs reliability, you may want to be closer, or release the leash. You don’t want to get pulled over!! This is a surprisingly difficult exercise, but a great one for total leg strength.  Bending forward and keeping your back as straight as you can, reach down and touch near your toes. Complete 10 – 12 reps raising your right leg, complete your 2 minute walk, then complete 10 – 12 reps raising your left leg.

Repeat the entire workout 2 times.  After the second workout cool down for 3-5 minutes, stretch and you're done!!

Mary Manka

Push Ups n PawS, LLC

Workout for the week

Hopefully everyone has been exercising with their dogs, and both you and your pup are getting used to the exercises and commands.

As a reminder, perform each exercise for 15-20 seconds, approximately 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 walk at varying speed for 2 minutes. Try to increase the speed at which you are walking, and increase the number of faster paced walks. Hold your leash in your right hand, and treat with your left. The goal is to treat when your dog is walking beside you on a loose leash. Make use of obstacles such as benches, tables or trees to walk around, the variety of pace and direction will help keep your dog focused on you. When you make a right circle speed up your pace a little so your dog will learn to speed their pace to stay beside you, and with left circle slow your pace.

Be sure to bring water for both you and your dog. Take water breaks every 10-15 minutes. I find it easiest to set the dog’s water dish near a bench. I can then place my water bottle close, and we can both take a water break. 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 35-40 minutes to complete.

Start with a 5 minute warm-up, walk at your normal pace for several minutes, then at a faster pace. Your dog should be on a loose leash, walking beside you.
 

Push ups with a leg lift– Have your dog “sit” beside you, or underneath you. Gently lower your chest to the object using the 3 count, then raise yourself using the 3 count. While you are in the “up” position raise one leg as high as you comfortably can. Complete your 2-minute walk and complete another set raising the other leg.

Bicycles - Lay on the ground and have your dog sit or lay beside you. Rest your hands behind your head and raise your legs off the ground.  Bring your knee and opposite elbow together then touch the other side.
 

Lunge - Have your dog sit or down.  If they are fairly reliable in their "stay" have them on a longer leash.  If they are still learning stay, have them close to you so you can correct if necessary.  Step either forward or backward with one leg.  Stepping back is a little easier on the knees.  Slower lower your body until your front knee is bent at a 90 degree angle. Be sure your knee does not go forward of your toes.  Complete 12-15 lunges on one leg, walk for 2 minutes, then complete 12-15 lunges on the other leg. 
 

 
 
Arm raises - Have your dog sit or down close to you.  Slowly raise your arms to shoulder height.  For added difficulty use light weights.  Raise your arms 25-30 times. 
 

Complete 3 sets of each excercise. Then walk for 3-5 minutes as a cool down and you’re done!! 

Getting Ready for Summer

Before I start with this weeks’ exercise routine I’d like to remind everyone about eating habits, and how they can impact your workout routines. For most people, no matter how much you exercise, if you’re not eating a healthy diet, you won’t lose weight, or get fit. Eating healthy doesn’t have to be expensive, complicated, or time consuming. In fact, I’ve found that eating healthy is often less expensive than eating fast food and vending machine snacks. For example the following are some average fruit n veggie costs:

1 Banana 20 cents 1 Orange 27 cents

1 Apple 50 cents Carrots 61 cents/cup

Broccoli $1.00/cup 1 Sweet potato 88 cents

1 Bell pepper 94 cents 1 Tomato $1.00



An easy way to get the recommended 5-7 serving of fruits and veggies is to place one cup serving sizes in zip lock baggies and take them to work, or place them in the fridge. Bag up fruits n veggies of a variety of colors, each color will hold different nutrients. Instead of snacking on junk food, snack on your fruits n veggies. You’ll stay full all day long, get your fruits n veggies, and at a fraction of the cost and calories of junk food. An excellent resource for dietary guidance is the United States Department of Agriculture MyPyramid.gov. Use this link http://www.mypyramid.gov/index.html

Try logging and tracking your diet for at least a week and I think you’ll find you may be consuming more calories than you think. By logging everything you eat and determining the caloric value you’ll find those hidden calories that have been sabotaging your efforts to lose weight.

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,” “downs” or “watch me’s.” Between each exercise walk at a varying speed for 4 minutes. Try to increase the speed at which you are walking, and increase the number of faster-paced walks. Hold your leash in your right hand, and treat with your left. The goal is to treat when your dog is walking beside you on a loose leash. Make use of obstacles such as benches, tables or trees to walk around, the variety of pace and direction will help keep your dog focused on you. When you make a right circle speed up your pace a little so your dog will learn to speed their pace to stay beside you, and with left circle slow your pace.



Be sure to have water for both you and your dog. Take water breaks every 10-15 minutes. I find it easiest to set the dog’s water dish near a bench. I can then place my water bottle close, and we can both take a water break. You may want to print this article and place it near the water so you can refresh your memory of the exercises.



This routine should take you approximately 45 minutes to complete.



Start with a 5 minute warm-up, walk at your normal pace for several minutes, then at a faster pace. Your dog should be on a loose leash, walking beside you.

Wall squat – Have your dog “sit” either of front of you, or to side. This is a great exercise to practice your “watch-me’s” on. But not if your dog jumps or lunges for the treat. Simply sit as if you are sitting in a chair, with your back against a wall. The lower you sit, the more difficult this exercise is. For added difficulty you can tighten your stomach muscles or bun muscles as tight as you can.

Push-ups. . Have your dog “sit” beside you, or underneath you. If it’s been a while since you’ve done a push-up, use a higher object. To challenge yourself use a lower object. Gently lower your chest to the object using the 3 count, then raise yourself using the 3 count.

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 2 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 – 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.

Stretch for a few minutes and you are done!!


Time to grab the leash and get the lead out!!



Mary Manka

Owner, Push Ups n PawS, LLC

Workout for the week

This weeks routine will  focus on your core(torso area) and legs. A strong core is the foundation to total body strength and good posture, and strengthening your hamstrings can help ease back pain.


Your pup will be working on their loose leash walking and either their “sit” or “down” stays. By now they should really be getting the hang of staying while you are doing some funny looking moves. They should be staying in the “stay” position for about a minute, which give you ample time to perform the exercises. This routine should take around 45 minutes and you should complete it 3 or 4 times a week. These exercises don’t require any special equipment, and although pictured outside they can also be performed inside.

Between each exercise walk at a varying speed for 2 minutes. Try to increase the speed at which you are walking, and increase the number of faster-paced walks. Be sure to keep your posture erect, and tighten your tummy muscles as you walk. Hold your leash in your right hand, and treat with your left. The goal is to treat when your dog is walking beside you on a loose leash. Make use of obstacles such as benches, tables or trees to walk around, the variety of pace and direction will help keep your dog focused on you. If you’re inside walk around furniture or use small cones. When you make a right circle speed up your pace a little so your dog will learn to speed their pace to stay beside you, and with left circle slow your pace.

Be sure to have water for both you and your dog. Take water breaks every 10-15 minutes. I find it easiest to set the dog’s water dish near a bench. I can then place my water bottle close, and we can both take a water break. You may want to print this article and place it near the water so you can refresh your memory of the exercises.

Start with a 5 minute warm-up, walk at your normal pace for several minutes, then at a faster pace. Your dog should be on a loose leash, walking beside you.

 Bird-dogs –Have your dog “down” either in front or to your side. If they won’t “stay” reliably, keep a close grip on the lead. Start on all fours with your knee under your hip, and arm under shoulder. Relax your belly as you take a deep breath and let your belly distend, but keep your back straight. Slowly exhale and raise arm and opposite leg. Tighten your tummy muscles as much as you can, and hold for several seconds. Slowly inhale as you lower your arm and leg. Complete 10-12 reps, walk for 2 minutes, then repeat raising other arm and opposite leg.

 

Toe touch – Have your dog “sit” or “down” in front of you. Depending on your dogs’ reliability, you may want to be closer, or release the leash. You don’t want to get pulled over!! This is a surprisingly difficult exercise, but a great one for total leg strength. At first you will hate this exercise, but in a few weeks as your legs strengthen you’ll love it! And you’ll really love it when you take a misstep and your leg instantly balances. In the beginning you may want to use a solid object such as the back of your couch or a countertop for balance, or not raise your leg so high. As your strength and balance improve don’t use anything for support. Slowly hinge forward at your waist, reach down and touch near your toes. Keep your back as straight as you can, and lift your back leg as high as comfortable. Complete 10 – 12 reps raising your right leg, complete your 2 minute walk, then complete 10 – 12 reps raising your left leg.

 

Bicycles – Have your dog “down” beside you. Lay on your back, then raise your torso and legs. Touch opposite knee and elbow. This is a killer at first, but it’s one of the best overall abdominal exercises. Complete as many as you can.

 

Plank with a leg lift. Have your dog “sit” or “down” close to you. You can either keep your arms straight, or rest on your elbows. Keeping your body as straight as possible, lift one leg as high as you comfortably can 12-15 times. Complete your 2 minute walk, then do same with you other leg. Remember to keep your tummy and bun muscles pulled in as tight as you can.

 

Walk 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.

Time to grab the leash and get the lead out!!
Mary Manka

Owner, Push Ups n PawS, LLC