Welcome to the 28-Day Spotty Dog Exercise Challenge. This daily challenge features the Spotty Dog Exercise, which is, in my opinion, an underutilised exercise. It is a full-body movement that recruits multiple muscle groups, gets the heart going, and burns calories. It’s simple yet effective and is much harder than it looks. However, you won’t see many challenges for Spotty Dogs because they aren’t seen as tough enough. We can assure you that these little switch jumps are a full-body metabolic exercise.
This challenge has been adapted from my SpottyDog May Exercise Challenge, and you can start it whenever you like.
This progressive challenge, with a daily target, will challenge you throughout the month. Most importantly, it keeps you moving and gets you into regular exercise. You can do this challenge in your pyjamas.
About the Challenge
The Spotty Dog challenge has been set out as a periodized pyramid, with reps going up, falling, and returning higher than the previous high. This programming helps us build endurance within our training and is an excellent way to demonstrate prioritisation programming. The chart below clearly shows the challenge’s periodized pyramids as it progresses through the month.
What is a Spotty Dog?
The Spotty Dog exercise is a variation of a Jumping Jack (Star Jump) performed in the sagittal plane rather than the frontal plane. It includes an alternating arm/leg action for a full-body metabolic exercise. The exercise starts with your feet in a split stance and consists of switching from this position to the opposite while your arms follow in a forward/backwards movement within the sagittal plane.
Warm up as you go
It’s essential to warm up, but for this quick challenge, there is no need for a lengthy warm-up. Start the first 20 reps or so steadily until warm, and pick the pace up if you feel comfortable.
Scoring the Challenge
The challenge is split into three levels to score your progress. You don’t need to stay at one level; you can mix, match, and go up or down a level. Each level has a score associated with it. Use the free-scoring sheet available for download below to track your progress and tally your monthly total score.
Depending on which level you achieve, you get either 1,2 or 3 points. That’s a maximum of ‘3’ per day and a minimum of ‘1’ unless you skip a day, in which case it would be ‘0’.
Download 28-Day Spotty Dog Challenge Scoring Sheet
28 Day Spotty Dog Challenge Scoring Sheet 92 KB 25 downloads
Scoring sheet to be used to track the 28 Day Spotty Dog Challenge …28-Day Spotty Dog Challenge Target Guide
28 Day Spotty Dog Challenge
| Day | level 1 Total | Level 1 Sets | Level 1 Reps | level 2 Total | Level 2 Sets | Level 2 Reps | level 3 Total | Level 3 Sets | Level 3 Reps |
|---|---|---|---|---|---|---|---|---|---|
| 1 | 30 | 1 | 30 | 60 | 2 | 30 | 90 | 3 | 30 |
| 2 | 35 | 1 | 35 | 70 | 2 | 35 | 105 | 3 | 35 |
| 3 | 40 | 1 | 40 | 80 | 2 | 40 | 120 | 3 | 40 |
| 4 | 45 | 1 | 45 | 90 | 2 | 45 | 135 | 3 | 45 |
| 5 | 50 | 1 | 50 | 100 | 2 | 50 | 150 | 3 | 50 |
| 6 | 55 | 1 | 55 | 110 | 2 | 55 | 165 | 3 | 55 |
| 7 | 60 | 1 | 60 | 120 | 2 | 60 | 180 | 3 | 60 |
| 8 | 65 | 1 | 65 | 130 | 2 | 65 | 195 | 3 | 65 |
| 9 | 60 | 1 | 60 | 120 | 2 | 60 | 180 | 3 | 60 |
| 10 | 55 | 1 | 55 | 110 | 2 | 55 | 165 | 3 | 55 |
| 11 | 50 | 1 | 50 | 100 | 2 | 50 | 150 | 3 | 50 |
| 12 | 65 | 1 | 65 | 130 | 2 | 65 | 195 | 3 | 65 |
| 13 | 70 | 1 | 70 | 140 | 2 | 70 | 210 | 3 | 70 |
| 14 | 75 | 1 | 75 | 150 | 2 | 75 | 225 | 3 | 75 |
| 15 | 80 | 1 | 80 | 160 | 2 | 80 | 240 | 3 | 80 |
| 16 | 75 | 1 | 75 | 150 | 2 | 75 | 225 | 3 | 75 |
| 17 | 70 | 1 | 70 | 140 | 2 | 70 | 210 | 3 | 70 |
| 18 | 65 | 1 | 65 | 130 | 2 | 65 | 195 | 3 | 65 |
| 19 | 80 | 1 | 80 | 160 | 2 | 80 | 240 | 3 | 80 |
| 20 | 85 | 1 | 85 | 170 | 2 | 85 | 255 | 3 | 85 |
| 21 | 90 | 1 | 90 | 180 | 2 | 90 | 270 | 3 | 90 |
| 22 | 95 | 1 | 95 | 190 | 2 | 95 | 285 | 3 | 95 |
| 23 | 90 | 1 | 90 | 180 | 2 | 90 | 270 | 3 | 90 |
| 24 | 85 | 1 | 85 | 170 | 2 | 85 | 255 | 3 | 85 |
| 25 | 80 | 1 | 80 | 160 | 2 | 80 | 240 | 3 | 80 |
| 26 | 95 | 1 | 95 | 190 | 2 | 95 | 285 | 3 | 95 |
| 27 | 100 | 1 | 100 | 200 | 2 | 100 | 300 | 3 | 100 |
| 28 | 105 | 1 | 105 | 210 | 2 | 105 | 315 | 3 | 105 |
Exercise Guide
One rep of the Spotty Dog exercise is a complete back-and-forth movement. You count when your left or right foot returns to the front as one rep.
- Start in an upright position with your core active and looking forward. Stand with your feet in a split stance, one foot forward and one back.
- Your arms and legs will work in opposites and will feel like a natural movement.
- Switch your feet from front to back while raising your arms to about shoulder height.
- Keep your core active throughout, keeping upright with good posture and neutral spine alignment.
Arm & Leg Sync
Here, we have explained how to perform this exercise with an alternate leg to the arm. However, this is not essential. Try the exercise and see what rhythm is most comfortable for you. That is fine as long as it feels comfortable and you can perform the activity safely.
Warning
- This challenge and exercise are unsuitable if you have bad knees or hips or have recently had surgery in these areas.
- If at any point you feel pain, you should stop immediately. If you are unsure about taking part in a regular exercise programme or activity, you should first consult your GP
28-Day SpottyDog Challenge Day 1
This is Day 1 of the 28-Day SpottyDog Challenge, and there are 30, 60, or 90 spotty dogs to get your heart warmed up for the month ahead! Let’s see those spotty dogs!
- Level 1: 30 Reps (1 Set of 30 Reps)
- Level 2: 60 Reps (2 Sets of 30 Reps)
- Level 3: 90 Reps (3 Sets of 30 Reps)
28-Day SpottyDog Challenge Day 2
It’s day 2 of the 28-Day SpottyDog Challenge, and there are 35, 70, or 105 spotty dogs today. It’s just a small amount to get your pulse raised and your heart pumping, so you know it still works!
- Level 1: 35 Reps (1 Set of 35 Reps)
- Level 2: 70 Reps (2 Sets of 35 Reps)
- Level 3: 105 Reps (3 Sets of 35 Reps)
28-Day SpottyDog Challenge Day 3
It’s day 3 of the 28-Day SpottyDog Challenge. Choose 40, 80, or 120 today. Remember, exercise should be fun, so if you’re not smiling while doing this, why not?!
- Level 1: 40 Reps (1 Set of 40 Reps)
- Level 2: 80 Reps (2 Sets of 40 Reps)
- Level 3: 120 Reps (3 Sets of 40 Reps)
28-Day SpottyDog Challenge Day 4
Day 4 of the 28-Day SpottyDog Challenge: 45, 90 or 135 spotty dogs to jump to. This shouldn’t take you too long, just enough to get out of breath & know you’ve done it!
- Level 1: 45 Reps (1 Set of 45 Reps)
- Level 2: 90 Reps (2 Sets of 45 Reps)
- Level 3: 135 Reps (3 Sets of 45 Reps)
28 Day SpottyDog Challenge Day 5
Day 5 of the 28-Day Spotty Dog Challenge with 50, 100 or 150 spotty dogs. It’s good to get out of breath every day even for a short burst. It all helps towards a healthier you.
- Level 1: 50 Reps (1 Set of 50 Reps)
- Level 2: 100 Reps (2 Sets of 50 Reps)
- Level 3: 150 Reps (3 Sets of 50 Reps)
28 Day SpottyDog Challenge Day 6
It’s day 6 of the 28-Day Spotty Dog Challenge, with 55, 110, or 165 today. Keeping your heart healthy means a happy heart. Expansion of lunge function eventually makes it easier.
- Level 1: 55 Reps (1 Set of 55 Reps)
- Level 2: 110 Reps (2 Sets of 55 Reps)
- Level 3: 165 Reps (3 Sets of 55 Reps)
28 Day SpottyDog Challenge Day 7
It’s day 7 of the 28-Day Spotty Dog Challenge, and there are even 60, 120, or 180 points today. The first week is done and dusted already. If it’s fun and easy to achieve, it makes you feel good.
- Level 1: 60 Reps (1 Set of 60 Reps)
- Level 2: 120 Reps (2 Sets of 60 Reps)
- Level 3: 180 Reps (3 Sets of 60 Reps)
28 Day SpottyDog Challenge Day 8
Day 8 of the 28-Day Spotty Dog Challenge with 65, 130 or 195 spotty dogs to do. So it’s all about your heart this month. Something that keeps going no matter what.
- Level 1: 65 Reps (1 Set of 65 Reps)
- Level 2: 130 Reps (2 Sets of 65 Reps)
- Level 3: 195 Reps (3 Sets of 65 Reps)
28 Day SpottyDog Challenge Day 9
It’s day 9 of the 28-Day Spotty Dog Challenge, and I’m down to 60, 120, or 180. A small rest, so to speak. So this is a whole-body workout, and it may feel like it, too!
- Level 1: 60 Reps (1 Set of 60 Reps)
- Level 2: 120 Reps (2 Sets of 60 Reps)
- Level 3: 180 Reps (3 Sets of 60 Reps)
28 Day SpottyDog Challenge Day 10
It’s day 10 of the 28-Day Spotty Dog Challenge with 55, 110, or 165 today. This can be done while waiting for the kettle to boil, and it’s a wake-up call without the caffeine!
- Level 1: 55 Reps (1 Set of 55 Reps)
- Level 2: 110 Reps (2 Sets of 55 Reps)
- Level 3: 165 Reps (3 Sets of 55 Reps)
28 Day SpottyDog Challenge Day 11
Day 11 of the 28-Day Spotty Dog Challenge with just 50, 100 or 150 today. But don’t worry we are climbing back up tomorrow. Enjoy your rest day!
- Level 1: 50 Reps (1 Set of 50 Reps)
- Level 2: 100 Reps (2 Sets of 50 Reps)
- Level 3: 150 Reps (3 Sets of 50 Reps)
28 Day SpottyDog Challenge Day 12
Day 12 of the 28-Day Spotty Dog Challenge with 65, 130 or 195 dogs with spots on. Call it what you want, but it’s all the same when it comes to it: a pulse raiser, heart pumper.
- Level 1: 65 Reps (1 Set of 65 Reps)
- Level 2: 130 Reps (2 Sets of 65 Reps)
- Level 3: 195 Reps (3 Sets of 65 Reps)
28 Day SpottyDog Challenge Day 13
Day 13 of the 28-Day Spotty Dog Challenge, jumping to 70, 140 or 210 today. Enough to make you feel like you’ve done something, but not enough to get you sweating.
- Level 1: 70 Reps (1 Set of 70 Reps)
- Level 2: 140 Reps (2 Sets of 70 Reps)
- Level 3: 210 Reps (3 Sets of 70 Reps)
28 Day SpottyDog Challenge Day 14
Today is day 14 of the 28-Day Spotty Dog Challenge, which involves 75, 150, or 225 jumps. Two weeks have passed. So, today is a day of rest, but not for you. But we know you don’t mind because it’s good for you!
- Level 1: 75 Reps (1 Set of 75 Reps)
- Level 2: 150 Reps (2 Sets of 75 Reps)
- Level 3: 225 Reps (3 Sets of 75 Reps)
28 Day SpottyDog Challenge Day 15
Day 15 of the 28-Day Spotty Dog Challenge with 80, 160 or 240 today. So your biggest jump today, and you are more than ready for it. You’ve had 2 weeks of practice!
- Level 1: 80 Reps (1 Set of 80 Reps)
- Level 2: 160 Reps (2 Sets of 80 Reps)
- Level 3: 240 Reps (3 Sets of 80 Reps)
28 Day SpottyDog Challenge Day 16
Day 16 of the 28-Day Spotty Dog Challenge with 75, 150 or 225 spotty dogs today. It’s important to be active every day, no matter how small. Just keep moving. It makes a difference.
- Level 1: 80 Reps (1 Set of 80 Reps)
- Level 2: 160 Reps (2 Sets of 80 Reps)
- Level 3: 240 Reps (3 Sets of 80 Reps)
28 Day SpottyDog Challenge Day 17
Day 17 of the 28-Day Spotty Dog Challenge with 70, 140 or 210 spotty dogs to do. Health is body & mind. If you’re focused & positive, it has a positive effect on your health.
- Level 1: 70 Reps (1 Set of 70 Reps)
- Level 2: 140 Reps (2 Sets of 70 Reps)
- Level 3: 210 Reps (3 Sets of 70 Reps)
28 Day SpottyDog Challenge Day 18
Day 18 of the 28-Day Spotty Dog Challenge and down to 65, 130 or 195. Your equivalent of a rest day! Your heart works day and night without you even thinking about it.
- Level 1: 65 Reps (1 Set of 65 Reps)
- Level 2: 130 Reps (2 Sets of 65 Reps)
- Level 3: 195 Reps (3 Sets of 65 Reps)
28 Day SpottyDog Challenge Day 19
Day 19 of the 28-Day Spotty Dog Challenge with 80, 160 or 240 spotty dogs today. It’s the weekend, so that is something to jump about! Enjoy every jump.
- Level 1: 80 Reps (1 Set of 80 Reps)
- Level 2: 160 Reps (2 Sets of 80 Reps)
- Level 3: 240 Reps (3 Sets of 80 Reps)
28 Day SpottyDog Challenge Day 20
Day 20 of the 28-Day Spotty Dog Challenge with 85, 170 or 225 jumps today. So it may take a bit longer to do but it should definitely be easier. Fitter than you were 20 days ago
- Level 1: 85 Reps (1 Set of 85 Reps)
- Level 2: 170 Reps (2 Sets of 85 Reps)
- Level 3: 255 Reps (3 Sets of 85 Reps)
28 Day SpottyDog Challenge Day 21
It’s day 21 of the 28-Day Spotty Dog Challenge, with 90, 180, or 270 points today. Three weeks down. Are you having fun yet? Yeah, we know you’re loving it! Get out in the garden and do your stuff.
- Level 1: 90 Reps (1 Set of 90 Reps)
- Level 2: 180 Reps (2 Sets of 90 Reps)
- Level 3: 270 Reps (3 Sets of 90 Reps)
28 Day SpottyDog Challenge Day 22
It’s day 22 of the 28-Day Spotty Dog Challenge. There are 95, 190, or 285 spots to do. So turn the radio up and jump to your favourite track. It will make your heart go faster!
- Level 1: 95 Reps (1 Set of 95 Reps)
- Level 2: 190 Reps (2 Sets of 95 Reps)
- Level 3: 285 Reps (3 Sets of 95 Reps)
28 Day SpottyDog Challenge Day 23
Day 23 of the 28-Day Spotty Dog Challenge with 90, 180 or 270 jumps today. The challenge is nearing the end. So pull your finger out & give it some welly!
- Level 1: 90 Reps (1 Set of 90 Reps)
- Level 2: 180 Reps (2 Sets of 90 Reps)
- Level 3: 270 Reps (3 Sets of 90 Reps)
28 Day SpottyDog Challenge Day 24
On Day 24 of the 28-Day Spotty Dog Challenge, there are 85, 170, or 225 spotty dogs. Exercise should be part of your life without being a burden.
- Level 1: 85 Reps (1 Set of 85 Reps)
- Level 2: 170 Reps (2 Sets of 85 Reps)
- Level 3: 255 Reps (3 Sets of 85 Reps)
28 Day SpottyDog Challenge Day 25
Today’s day 25 of the 28-Day Spotty Dog Challenge with 80, 160, or 240. You’re into your last week, and it’s all uphill now to get this done in style! All your hard work comes into play now.
- Level 1: 80 Reps (1 Set of 80 Reps)
- Level 2: 160 Reps (2 Sets of 80 Reps)
- Level 3: 240 Reps (3 Sets of 80 Reps)
28 Day SpottyDog Challenge Day 26
Day 26 of the 28-Day Spotty Dog Challenge with 95, 190 or 285 dogs today. You need to dig deep. Come on & do it all in one go. You are fitter than you think.
- Level 1: 95 Reps (1 Set of 95 Reps)
- Level 2: 190 Reps (2 Sets of 95 Reps)
- Level 3: 285 Reps (3 Sets of 95 Reps)
28 Day SpottyDog Challenge Day 27
Day 27 of the 28-Day Spotty Dog Challenge and a big 100, 200 or 300 today. This is what this has been about. Expanding your lungs and keeping your heart healthy.
- Level 1: 100 Reps (1 Set of 100 Reps)
- Level 2: 200 Reps (2 Sets of 100 Reps)
- Level 3: 300 Reps (3 Sets of 100 Reps)
28 Day SpottyDog Challenge Day 28
Day 28 of the 28-Day Spotty Dog Challenge with 105, 210 or 315 today. Your heart is in your hands now. Now go and use it the way it’s meant to be used.
- Level 1: 105 Reps (1 Set of 105 Reps)
- Level 2: 210 Reps (2 Sets of 105 Reps)
- Level 3: 315 Reps (3 Sets of 105 Reps)
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