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The spotty dog is a simple and effective exercise for warming up the body, as well as lubricating all the major joints.
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As with all co-ordination exercises, start by learning the basics, before progressing.
Begin with your legs, stride forward with one leg, whilst taking the other leg back.
You only need to stride a short distance, remembering not to allow your knee to go too far forward.
Once you can do this, bring in the arms, either taking both arms forward and back together, or alternate them with the opposite leg, i.e. left leg forward at the same time the right arm goes forward, then simply take both the leg and arm back, before repeating again on the other side.
Stretch and Warm Up before you commence any exercise and aim to finish with some good stretching to let your body and mind recover.
Look in the Home Workout area for a great sample workout, if any of these exercises are too hard, then adjust them to your own needs.
Remember to record how many repetitions and sets you can perform, so that you will so how your getting fitter and stronger in all areas. Download your free PDF Record Sheet
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