When my husband and I got married, we got the sweetest puppy. George made the transition across the country in to a new lifestyle much easier than doing it alone.
Of course Mr. George needs a walk pretty often. He’s pretty fluffy being a cocker spaniel poodle mix. And definitely loves to expore outside, even though he is for sure an inside dog. Now near our new home are some fantastic parks! Since I haven’t joined a gym yet, I need to make the most out of the resources at hand.
George needs a walk, and momma needs a workout.
Enter the dog walk circuit.
Being a fitness instructor, I know how to get that heart rate up, burn calories, and build strength. My mind gets to work with all the landscaping that is around the park. This will totally work.
As I look around the park there are definitely some props that I can use to get a good workout. Take a look around. There are benches, rock ledges, railing, stairs, bike racks, raised man hole. Now to some this may be just a park, but in my creative mind this is a great batch of opportunities to make a workout! There are all kinds of possibilities!
For me, I read lots of dog books making sure the George would be well behaved. One of my top takeaways was the potty training. Of course well go into that another time. But before we go on our walk George has to go in our yard, his “potty spot”.
Then we head to the park and start our walk. It’s about a mile loop. When we get there first thing I do is stop for George to smell around. While he sniffs, get the squats in. Hips back, knees behind the toes, chest up, and squeeze the butt at the top. I go for about 10-15 then we keep moving.
We walk until we get to the first bench. This is were I stop and get a few incline push-ups in! Hands wide on the bench, plank with shoulders, hips and knees in line, chest down and press through the chest up. Start with 10 here.
Off we go, walking with arms pumping, tightening the core and pressing through the legs (glutes to toes). The more muscles you use, the higher that heart rate will go, and the more calories you burn. Keep on moving till I get to the shaded part. Start here with walking calf raises 15 each, 30 total.
Once those are done, time to switch to lunges. Hands on hips, chest up, big steps press through the toes and bring that back foot forward. Keep those knees behind the toes! Repeat until the sun is overhead (10 each leg, 20 total).
Power walk around the bend, then look! There is a ledge with so much possibility! Time to get some arm work in. Triceps dips. Fingers point toward the feet, heel of the hand on the ledge, chest up. Slide the bottom off the side of the ledge keeping the hips close. Heels down, bend the knees or straighten. The longer the legs are the more challenging it will be. Tuck the tailbone under and engage the core.
Now here’s the key with dips. The movement has to come from the ARMS. Elbows point back and bend to lower. Focus on engaging the back of the arms and press back up to the top. Nice even movement. Start with 10, 16 or 32 depending on strength level. But make sure the work is in the arms. (Not the hips.)
Whew. Grab a quick sip of water. Now leg lifts to the front. Straight leg, lower with control, hands on hips or out to side for balance. 6 each, 12 total. George gets bored and starts pulling if I do more than that.
Give the dog room to run and do 30 buttkickers. Knees low, heel to the bottom, keep most of the work in the lower leg. Then walk it out for about a minute.
Oh there’s the rail! This is were we get that bicep work in. There is a fun move called a bicep slide. Keeping the forearm perpendicular to the body, grab the bar and move the feet toward the rail or bend the knees to add resistance. Elbows pull back and slide against the side of the body. Squeeze the top of the arm on the pull back, resist and lengthen the muscle straightening the elbow, keeping hands at waist height the entire move. Yea fun right??
Walk a bit more for the pup and grab some water, feel good about the work put in. We got a one more. There is a raised ledge, mid thigh level maybe lower or higher depending on fitness level. Do some step ups. Engage the inner thighs, keep those knees from collapsing together, control the step down. Lightly come down to the floor engaging core and bending the knee to absorb impact.
Add a little shoulder work here with an overhead press at the top. Engaging the muscles is all you need to start with. 10 each, 20 total.
Finish up the lap and make it up the hill to get back home. That’s it! You made it! Well done! The dog got a work out and the owner got a workout! Make sure you both get lots of water. A little stretching after is a good idea too! The hams and calves are always pretty tight!
or a 
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Just Confident 