One-Hour Workout: Strength Work With Your Dog

  • By Jené Shaw
  • Published Feb 9, 2016

Every Tuesday we’ll feature a different coach’s workout you can complete in 60 minutes (or less!).

This week’s workout comes from Lori Hoefer of Pacific Cycling and Triathlon in Stamford, Conn. Hoefer says she is most productive in the morning and tries to cram in chores, reading, feeing the dogs and a workout in before she heads into work. “In order to conserve time and still get a workout in I started combining my dog walk with my workout,” Hoefer says. For this full-body workout, load the dogs and 3–5 pound weights in the car and go to your favorite dog-walking trail. “The best terrain will give you a mix of short hills and flat stretches,” she says.

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5 minutes light jog

Main Set
Stop at a large rock or fallen tree and do alternate leg step-ups, 10 each side
Walk for 2–3 minutes as you do bicep curls
Find another fallen tree or even a large stick and do 20–40 lateral jumps (traversing side to side) over the object
Walk another 2–3 minutes while doing overhead shoulder presses
Find a large tree and use it for standing push-ups (10–20 reps)
Lunge walk for 2–3 minutes, again doing bicep curls
Stop in place for 20 squats, keeping your back in a neutral position, arms crossed with hand weights over your chest, and not letting your knees travel forward of your toes.
Run for 5 minutes at a moderate pace
Stop at a secure large rock or log and do 20 jump-ups (aka box jumps—set the weights down for this)
Walk for 2–3 minutes doing overhead triceps extensions
Stop at a small rock and do 20–30 calf raises

Jog back to the car and give your dog(s) a treat.

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More one-hour workouts



Jené Shaw

Jené Shaw

Jené Shaw is a contributor for Triathlete magazine, a six-time Ironman finisher and a USAT Level 1 certified coach

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