Welcome to the 28 Day Spotty Dog Exercise Challenge, this daily challenge features the Spotty Dog Exercise, in my opinion; an underutilised exercise. It is a full-body movement that recruits multiple muscle groups, and it gets the heart going & burns calories. It’s simple yet effective and is much harder than it looks. You won’t see many challenges for Spotty Dogs because they aren’t seen to be ‘tough enough, however. We can assure you these little switch jumps are a full-body metabolic exercise.
This challenge has been adapted from my SpottyDog May Exercise Challenge, now you can start it whenever you like.
This challenge is progressive, and the daily target will challenge you throughout the month, but most importantly it will keep you moving and get you into the habit of exercising regularly. You can do this challenge in your PJ’s. However, you might want to put a sports bra on! Follow the daily target level this May and stay active and kick-start losing those last few pounds before summer.
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 it’s an excellent way to demonstrate prioritisation programming. The chart below clearly shows the periodized pyramids of the challenge as it progresses through the month.
What is a Spotty Dog?
The Spotty Dog exercise is a variation of a Jumping Jack (Star Jump) perform in the sagittal plane as opposed to the frontal plane and 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 arms follow in a forward/backward movement within the sagittal plane.
Warm Up as you go
It’s important to warm up however for this quick challenge there is no need for a lengthy warm-up, just start the first 20 reps or so at a steady pace until warm and pick the pace up if you feel comfortable.
Scoring the Challenge
The challenge is split into three levels for which you can score your progress; you don’t need to keep to 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 total score for the month
You get either 1,2 or 3 points depending on which level you achieve, that’s a maximum of ‘3’ per day, 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 6 downloads
Scoring sheet to be used to track the 28 Day Spotty Dog Challenge …28 Day Spotty Dog Challenge Target Guide
Exercise Guide
One rep of the Spotty Dog exercise is a complete back and forward movement, essentially you count either when your left, or right foot returns to the front as one rep.
- Start in an upright position with core active, looking forwards. Stand with feet in a split stance one foot forward and one foot 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 up 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 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, as long as it feels comfortable and you can perform the activity safely, that is fine.
Warning
- This challenge and exercise are unsuitable if you have bad knees, hips or 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
Day 1 of #28DaySpottyDogChallenge and 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
- Level 2 = 60
- Level 3 = 90
28 Day SpottyDog Challenge Day 2
Day 2 of #28DaySpottyDogChallenge and 35, 70 or 105 spotty dogs today. Just a small amount to get your pulse raised & your heart pumping so you know it still works!
- Level 1 = 35
- Level 2 = 70
- Level 3 = 105
28 Day SpottyDog Challenge Day 3
Day 3 of #28DaySpottyDogChallenge 40, 80 or 120 today. Remember exercise should be fun so if you’re not smiling while you’re doing this, why the hell not??!!
- Level 1 = 40
- Level 2 = 80
- Level 3 = 120
28 Day SpottyDog Challenge Day 4
Day 4 of #28DaySpottyDogChallenge 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
- Level 2 = 90
- Level 3 = 135
28 Day SpottyDog Challenge Day 5
Day 5 of #28DaySpottyDogChallenge 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
- Level 2 = 100
- Level 3 = 150
28 Day SpottyDog Challenge Day 6
Day 6 of #28DaySpottyDogChallenge 55, 110 or 165 today. Keeping your heart healthy means a happy heart. Expanding your lunge function & eventually making it easier.
- Level 1 = 55
- Level 2 = 110
- Level 3 = 165
28 Day SpottyDog Challenge Day 7
Day 7 of #28DaySpottyDogChallenge and an even 60, 120 or 180 today. The first week done & dusted already. If it’s fun & easy to achieve it makes you feel good #winwin
- Level 1 = 60
- Level 2 = 120
- Level 3 = 180
28 Day SpottyDog Challenge Day 8
Day 8 #28DaySpottyDogChallenge 65, 130 or 195 spotty dogs to do. So it’s all about your heart this month. Something that just keeps going no matter what.
- Level 1 = 65
- Level 2 = 130
- Level 3 = 195
28 Day SpottyDog Challenge Day 9
Day 9 of #28DaySpottyDogChallenge and 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
- Level 2 = 120
- Level 3 = 180
28 Day SpottyDog Challenge Day 10
Day 10 of #28DaySpottyDogChallenge 55, 110 or 165 today. So this can be done while you are waiting for the kettle to boil & its a wake-up call without the caffeine!
- Level 1 = 55
- Level 2 = 110
- Level 3 = 165
28 Day SpottyDog Challenge Day 11
Day 11 of #28DaySpottyDogChallenge with just 50, 100 or 150 today. But don’t worry we are climbing back up tomorrow. Enjoy your rest day!
- Level 1 = 50
- Level 2 = 100
- Level 3 = 150
28 Day SpottyDog Challenge Day 12
Day 12 of #28DaySpottyDogChallenge 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
- Level 2 = 130
- Level 3 = 195
28 Day SpottyDog Challenge Day 13
Day 13 of #28DaySpottyDogChallenge 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
- Level 2 = 140
- Level 3 = 210
28 Day SpottyDog Challenge Day 14
Day 14 of #28DaySpottyDogChallenge 75, 150 or 225 jumps today. 2 weeks done. So it’s a day of rest but not for you. But we know you don’t mind cos its good for you!
- Level 1 = 75
- Level 2 = 150
- Level 3 = 225
28 Day SpottyDog Challenge Day 15
Day 15 of #28DaySpottyDogChallenge 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
- Level 2 = 160
- Level 3 = 240
28 Day SpottyDog Challenge Day 16
Day 16 of #28DaySpottyDogChallenge 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 = 75
- Level 2 = 150
- Level 3 = 225
28 Day SpottyDog Challenge Day 17
Day 17 of #28DaySpottyDogChallenge 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
- Level 2 = 140
- Level 3 = 210
28 Day SpottyDog Challenge Day 18
Day 18 of #28DaySpottyDogChallenge 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
- Level 2 = 130
- Level 3 = 195
28 Day SpottyDog Challenge Day 19
Day 19 of #28DaySpottyDogChallenge 80, 160 or 240 spotty dogs today. It’s the weekend so that is definitely something to jump about! Enjoy every jump.
- Level 1 = 80
- Level 2 = 160
- Level 3 = 240
28 Day SpottyDog Challenge Day 20
Day 20 of #28DaySpottyDogChallenge 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
- Level 2 = 170
- Level 3 = 225
28 Day SpottyDog Challenge Day 21
Day 21 of #28DaySpottyDogChallenge 90, 180 or 270 today. 3 weeks down. Are you having fun yet? Yeah, we know you’re loving it! Get out in the garden & do your stuff
- Level 1 = 90
- Level 2 = 180
- Level 3 = 270
28 Day SpottyDog Challenge Day 22
Day 22 of #28DaySpottyDogChallenge 95, 190 or 285 spots to do. So turn the radio up & jump to your favourite track. It will make it & your heart go faster!
- Level 1 = 95
- Level 2 = 190
- Level 3 = 285
28 Day SpottyDog Challenge Day 23
Day 23 of #28DaySpottyDogChallenge 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
- Level 2 = 180
- Level 3 = 270
28 Day SpottyDog Challenge Day 24
Day 24 of #28DaySpottyDogChallenge is 85, 170 or 225 spotty dogs. Exercise should be part of your life without it being a burden.
- Level 1 = 85
- Level 2 = 170
- Level 3 = 225
28 Day SpottyDog Challenge Day 25
Day 25 of #28DaySpottyDogChallenge 80, 160 or 240 today. Into your last week & it’s all uphill now to get this done in style! All your hard work comes into play now.
- Level 1 = 80
- Level 2 = 160
- Level 3 = 240
28 Day SpottyDog Challenge Day 26
Day 26 of #28DaySpottyDogChallenge 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
- Level 2 = 190
- Level 3 = 285
28 Day SpottyDog Challenge Day 27
Day 27 #28DaySpottyDogChallenge 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
- Level 2 = 200
- Level 3 = 300
28 Day SpottyDog Challenge Day 28
Day 28 of #28DaySpottyDogChallenge 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
- Level 2 = 210
- Level 3 = 315
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