She Strengthens

Get Fit with Your Furry Friend: The Ultimate Dog-Walking Workout

Are you looking for a workout buddy that’s always excited to join you? Look no further than your furry companion! Owning a dog not only brings joy and companionship but also offers numerous health benefits. Studies have shown that dog owners tend to have lower blood pressure, cholesterol levels, and body mass index, as well as reduced symptoms of depression and anxiety.

The Perfect Workout Partner

A dog may be the ultimate workout partner – always eager to join in and never complaining about the early morning wake-up call. Adam Rosante, strength and mental performance coach, swears by his daily morning routine with his pup. “Dogs are highly trainable, and they just need love, positive reinforcement, and consistency from you,” he says. By incorporating simple exercises into your daily dog-walking routine, you can turn a mundane task into a full-body workout.

Gear Up for a Fun Workout

To get started, you’ll need a few essential items:

• A leash
• A throwable dog toy
• Treats
• A shallow cup or collapsible bowl for your furry friend

Warm-Up Jog

Begin with a light jog to a nearby park or field. This is a great opportunity to work on training your dog to stay focused on the task at hand. Use a leash to control speed and guide the route. Take the same route often to help your dog know what to expect, or mix it up for a change of pace.

Squat & Throw

Stand with feet shoulder-width apart, holding the dog toy in both hands. Hinge at the hips and lower down into a squat, then explode up onto your toes, arching back as you throw the toy as far back over your head and behind you as possible. Repeat for 10 reps.

Reverse Lunge with Torso Twist & Treat

Break a treat into five small pieces and let your dog smell them in your hands. Standing with feet hip-width apart, step back with one foot and lower into a lunge. At the bottom of the move, twist your torso over your front thigh, then reverse the move to return to stand. Repeat on the other side. That’s one rep. Complete 10 reps, rewarding your dog with a treat at the top of every other rep.

Four-Way Run

Place something on the ground to indicate a starting line. Break a treat into four small pieces and let your dog smell it in your hands. From the starting line, run backward for 40 yards, then run forward to the starting line. Then, lateral-shuffle 40 yards to the left and lateral-shuffle to the right back to the starting position. Repeat the 40-yard shuffle to the right, then back to start. Finally, run backward again for 40 yards and sprint as fast as you can back to the starting line. Give a treat. That’s 1 round. Complete 4 rounds.

Burpees & Bounds

Start standing, and with your dog’s attention, throw the toy as far as you can. Perform as many burpees as possible until your dog returns with the toy. Repeat 3 to 5 times, aiming to throw the toy further and beat your last round of burpees each time.

Russian Twist with a Treat

Sit on the ground with feet flat and a treat in your hand, broken into five small pieces. Let your dog smell it. Lean back about 45 degrees and lift your heels. While keeping your back straight, twist your torso to the left and tap hands to the floor, then twist your torso to the right and tap hands to the floor. That’s 1 rep. Complete 10 reps, giving your dog a treat after every other rep.

Toss & Stretch

Throw the toy as far as you can, then bring one heel to your butt to stretch your quad. Try to keep your knees in line and pelvis tucked under. Hold the stretch until your dog returns. Repeat the throw and stretch with the opposite quad, hamstrings, calves, and upper back.

Cool-Down Walk

Finish your workout with a brisk walk home, enjoying the fresh air and quality time with your furry friend.

Get ready to sweat, have fun, and reap the rewards of a healthier, happier you – all thanks to your loyal workout buddy!