Week 1:
The Newest Pup Training!
Hey [ds_firstname],
welcome to the beginning of your new weight loss and exercise training adventure! Today marks the dawning of a new era. Forget your excuses, forget your junk food, and forget sissy workouts. It’s time to get serious, fitter, healthier, happier, and stronger. Drill doggy can, and will, whip you into shape in no time at all! So if you’re feeling comfortable, let’s begin.
We’ll start off with a few weeks of beginner body weight exercises, combined with cardio training to get you into shape for our more advanced Doggy Drills training programs. The most important part of the training is to try your absolute best, put your heart and soul into every workout, and get plenty of rest! Follow along as best you can, and watch the videos for help on each specific technique.
It’s perfectly normal for you to find that you can’t quite do the plan like it’s presented, but it’s really important that you try your best and concentrate on IMPROVING your results EVERY WEEK. We recommend that you write down the number of repetitions you perform each circuit, as well as how much time you spent on each cardio session. You’ll notice that you’re improving and making progress every single week!
Don’t be too ambitious and make sure you know your limits. If you can get through this week and have some fun in the process, then mission accomplished : )
You can click the fullscreen-button below:
Body Weight Circuit 1
3 rounds:
15 Bodyweight Squats or 30 seconds
15 Push Ups or 30 seconds
15 Lunges per side or 30 seconds
15 Rows per side or 30 seconds (you can use a bottle instead of a band)
15 seconds Plank
Day 1: Body Workout Circuit #1
Body Workout Circuit #1 is our beginner fitness circuit, but don’t get too excited, it’s not as easy as it sounds. It’s a short, but intense circuit with Squats, Lunges, Push-Ups, Planks and Rows designed to train each individual muscle group of your body. Please watch the video on the left side, and try your best. It’s not necessary that you do all the repetitions we show, just make sure that you go to failure on each set.
If you perform 10 reps, yet you feel you had another 3 or 4 in you, make sure you do those extra 3 or 4 reps! As we said, don’t be discouraged if you can’t keep up with our video, if you are an absolute beginner, it’s perfectly normal that you can’t finish all of repetitions demonstrated in the video. Just try your best and do as many repetitions as you can in 30 seconds.
You’ll notice positive changes almost immediately and you’ll soon be able to perform even more repetitions in as little as 2 weeks. If you find the workout too easy, think about incorporating extra weights into the exercise, or even try using resistance bands. If you’re doing a set of lunges for example, try holding a couple of full water bottles, or even a couple of heavy books whilst performing the exercise.
Day 2: Rest
On every single one of the rest days, you should do some light stretching, and ice any of the muscles that are sore! Get plenty of sleep and drink some more water : )
Day 3: Light Cardio Training (45 minutes)
Cardio is about getting your heart pumping, and your blood flowing. The best way to monitor this is with a heart rate monitor, and then figure out your zones. If this is a little too high-tech then you’ll just need to get a feeling for when your heart is beating at the right rate. Some great examples of cardio are: running in the park (one of my favorites), going for a bike ride, or just doing a few laps in your local swimming pool. Simply try your best, and go at a leisurely pace. This is LIGHT cardio training after all. The intention here is to ease you into the program, not kill yourself as if you’re training for a marathon. The intention today is to get your heart rate up, get your blood flowing, and to burn a few calories along the way. Things get much tougher so don’t worry about that.
Examples of exercise intensity levels:
Skipping Rope > Running > Swimming > Riding Bike > Walking
Recommended Time (Skipping Rope, Running, Swimming, Riding Bike, Walking):
15-20 minutes > 30-45 minutes > 45-60 minutes > 60-75 minutes > 90 minutes
Remember: These are only recommended times, and should be your targets after finishing the training program, and getting yourself fitter. For now just keep going for as long as you can! It’s great to ride a bike for 30 minutes, or walk for 45 minutes in the park. Every form of activity burns calories!
Day 4: Body Workout Circuit #1
Today it’s time to repeat the first workout circuit. Maybe you can improve the results of your first try?
Day 5: Rest
On every single one of the rest days, you should do some light stretching, and ice any of the muscles that are sore! Get plenty of sleep and drink some more water : )
Day 6: Light Cardio Training (45 minutes)
Cardio is about getting your heart pumping, and your blood flowing. The best way to monitor this is with a heart rate monitor, and then figure out your zones. If this is a little too high-tech then you’ll just need to get a feeling for when your heart is beating at the right rate. Some great examples of cardio are: running in the park (one of my favorites), going for a bike ride, or just doing a few laps in your local swimming pool. Simply try your best, and go at a leisurely pace. This is LIGHT cardio training after all. The intention here is to ease you into the program, not kill yourself as if you’re training for a marathon. The intention today is to get your heart rate up, get your blood flowing, and to burn a few calories along the way. Things get much tougher so don’t worry about that.
Examples of exercise intensity levels:
Skipping Rope > Running > Swimming > Riding Bike > Walking
Recommended Time (Skipping Rope, Running, Swimming, Riding Bike, Walking):
15-20 minutes > 30-45 minutes > 45-60 minutes > 60-75 minutes > 90 minutes
Remember: These are only recommended times, and should be your targets after finishing the training program, and getting yourself fitter. For now just keep going for as long as you can! It’s great to ride a bike for 30 minutes, or walk for 45 minutes in the park. Every form of activity burns calories!
Day 7: Rest – Celebration!
One week down on your journey to a healthy lifestyle! I’ll see you tomorrow for Week 2 and congratulations on completing your first week!