Week 10:
Advanced Dog Training:
Kickin’ it Heavy
Welcome to week 10 of the training program. Last week you entered the advanced stages of your Drilldoggy fitness path. How do you feel? have you noticed any positive changes regarding your appearance, fitness levels, or strength over the last few weeks?
If yes: We’d love to get any feedback that could help us to make this program even better. We are happy to receive success stories or compliments, but we’d also really appreciate constructive criticism, and suggestions or tips on how we could improve this program even more. Simply send us an email at support@drilldoggy.com with your feedback. Thank you so much, [ds_firstname]
Now it’s time to get back to the training. As always: Watch the videos on the left side, try to get as many repetitions as possible and you’ll soon have those calories burning away nicely, and your strength levels shooting through the roof.
Have a great week!
You can click the fullscreen-button below:
Body Weight Circuit 10:
Body Weight Circuit 9:
Body Weight Circuit 3:
Day 1: Body Workout Circuit #10
And once again: a new circuit to help you and your weight loss success. Today we want to perform 5 exercises again, but each exercise will be combined with another one, in a new and unique way. For example, like a Burpee that ends in Star Jump. The aim of combining these exercises is to ensure that your body doesn’t become used to them. New variations of the exercises are much more difficult for your body to complete, and will have you working even harder. This in turn means that you burn more calories as a result.
So don’t be embarrassed or disheartened if you can’t perform one of the exercises. There’s absolutely nothing wrong with that. Simply try to perform the exercises without the new variations and you’re good to go! Now that you’re ready, watch out for the new weight loss accelerators that are presented this week, and enjoy yourselves. Next week we’re going to introduce a new Cardio routine, and a new circuit. It may be a bit of a shock to the system, but you’ll love it!
Day 2: Rest
On all 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 plenty of 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 #9
Today we recommend that you repeat the first intermediate workout circuit. Have a look at the repetitions you performed 4 weeks ago and you should be able to improve on that. If not, no problem. Any exercise is good exercise, and as long as you’re active, you’re still burning calories.
Day 5: Rest
On all 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 plenty of 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: Optional Training Day: Body Weight Workout #3
Great! You have reached the last day of your 12th training week.
Today we have planned an optional training day for you. When you aren’t feeling too tired and sore, it would be great if you could repeat the 3rd workout of our training program. Maybe you aren’t motivated today, but think about it: You want to lose weight, and our workouts are the best ways of helping you to achieve these goals. Think about the shower after the workout and the great feeling of accomplishment that you experience after completing this session. Think of your reward for completing these two workouts.
After that, it’s time to celebrate. Only 2 weeks left to go. Awesome progress!