Week 9:

Advanced Dog Training –

Kickin’ it Up

fitness dog

Congratulations, you made it and have reached the last level of our training program. There are only 4 more weeks to go – great work! How was the intermediate training, [ds_firstname]? Did you take some time last week to compare your notes?  Make sure that you write everything down so that you can stay motivated and compare your progress! Remember to do your absolute best and to adjust the program if you need to. Don’t get too comfortable just yet though, as things are about to get advanced. Write everything down and stay motivated! Let’s do this! – This week’s advanced dog training starts now

Important: Before you continue with week 9, you should be able to perform at least 3 sets of 10 repetitions of each exercise that we have outlined so far. If you can’t, we recommend that you practice weeks 5-8 again. Only people who have been active before Drilldoggy, can directly enter the 3rd stage, so don’t become too disheartened or embarrassed if you struggle. You’ll still burn a lot of fat, build muscle, and lose weight with the first 8 weeks of our program, and you’ll soon be making positive progress, and will be able to knock those 10 reps out, no problem at all. 

You can click the fullscreen-button below:

Body Weight Circuit 9:

Body Weight Circuit 8:

Body Weight Circuit 5:

Day 1: Body Workout Circuit #9

Here it is: The first workout of the advanced training level. Just like in the last few workouts, you will require some basic equipment: a chair, a water bottle or resistance band. Today we introduce an exercise that is very common in Crossfit (maybe you’ve heard of it). The exercise is called “Jump-up” , and your personal coach will explains how to do correctly perform it. If you don’t have any steps or walls at your house, then the other exercises you’ve learnt over the last few weeks, will do, but we can look at ways of making them push you even harder.

Maybe you’ve seen some of the exercises before, but we still recommend that you watch the video as a way of improving your technique and understanding the new variations of the exercises that are presented.

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: Body Workout Circuit #5

Today we recommend that you repeat the first intermediate workout circuit. Have a look at the repetitions you performed 4 weeks ago, and I’m pretty sure that you’ll be able to get at least one more rep per set. If you can do more, then make sure that you do more! If you can’t get one more reps – no problem: Every new training day will make you fitter and will burn more calories as a result. Don’t give up, you’ll get there, and every little helps!

Day 4: 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 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 some more water : )

Day 6:  Body Workout Circuit #8

Here’s last week’s workout again. As always: Try to improve on your technique and aim for more repetitions per set. Above all else, make sure to have lots of fun!

Day 7: Any Movement (45 minutes)

Here, we recommend that you move for around 45 minutes. Just choose the kind of movement that you like the most. This can be a nice walk in the park, a run through the forest, swimming in the lake, or just riding the bike with the kids. No need to hurry today. Just choose the tempo that you like most, and take a moment to think about this:

Every form of activity burns calories! Maybe you can connect your movement with some form of reward like a few hours in the Wellness-Spa, a massage or something like that. You’ve been working so hard, that you deserve a reward, and a reward is what you should get.

This was the first week of the advanced training. See you next week!