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K9 Fit Club – 30 Minute Woof Workouts!

Prior to each exercise there is a warm-up and a cool down.

Warm Up

  • Spend a few minutes getting you and your dog ready for the workout.
  • Power walk back and forth across the room for 1 minute.
  • Perform high knees across the room and butt kicks back. Repeat for 10 time.
  • Standing in place perform arm circles to warm up your shoulders while your dog stands next to you.

Let’s get started!

Rover’s Reverse Lunges with Paw


  • Stand facing your dog. Your dog should be sitting.
  • Perform a reverse lunge, at the bottom of each lunge ask your dog for their paw or “shake”.
  • Release the dog’s paw as you return to standing.
  • Repeat on the other side and see if your dog will give you their other paw. Repeat for 20 reps.
  • *If your dog does not want to give you their paw 20 times, that’s ok, give them a pat on the head at the bottom of each lunge.

Sit and Stay Side Shuffles


  • Perform a side shuffle back and forth across the room.
  • Have your dog move with you. They should be in front of you facing the direction you are moving.
  • Have them turn to face the other direction when you reach the end of the room while you stay in the same position.
  • Repeat 10 time both directions.

Paws Push Ups


  • Ask your dog to sit or lie down next to you while you perform push ups.
  • Remember to keep your abs tight and head straight.
  • Try to do a push up on your toes first then modify on your knees when needed.
  • Do as many as you can to failure.
  • Doggy Push Ups: Ask your dog to do 5 doggy push ups. Simply have them move between a sit and a down 5 times.

Waggin’ Wall Sit


  • Perform wall sit with your back against a wall and your legs bent to 90 degrees or slightly higher.
  • For beginners have your dog simply stand next to you during the wall sit.
  • For a more advanced option you can hold your dog if they are small or if you have a large dog ask them to put their paws on your lap.
  • The increased weight will be an extra challenge for you legs. Hold the wall sit for up to 1 minute.

High-Paw Knees

Time to move!

  • Perform high knees back and forth across the room with your dog walking or jogging next to you.
  • Repeat for 1 minute

Puppy Planks


  • Perform a plank on your toes or knees, make sure your elbows are aligned under your shoulders.
  • Be sure to pull your belly button in super tight and keep breathing with a normal breath.
  • Have your dog lie down next to you.
  • Warning, you may get some kisses during your plank!
  • Hold for up to 1 minute. 


Repeat Circuit 2 more times for a total of 3 rounds.

Spend a few minutes doing a full body stretch and give your dog a nice rub down from head to toe.

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    About Us


    K9 Fit Club is a lifestyle company dedicated to creating good health, fitness and wellness of dogs and their people. K9 Fit Club’s proprietary programs offer the time-saving aspect of working out with your dog while in a fun, safe and controlled environment.

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    The first place for friendship and bonding between dogs and people. The most trusted resource for a happy and healthy lifestyle for your dog. The number one spot for dogs and their people to gather together.

    Phone: 844-K9FITCLUB
    Email: woof@k9fitclub.com
    Address: 222 W. Merchandise Mart Plaza, Chicago, IL 60654

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