The Filthy Fifty: Fifty Reps for Canine and Human Fitness
I have always wanted to write about the “filthy fifty” exercise technique but were never quite sure how to work it in to our SlimDoggy posts. Thankfully, the A to Z Hop needs a post starting with the letter “F”, so here we go at last. For those who don’t know, the filthy fifty is a Cross-Fit workout that requires 50 reps of eight different (hard) exercises in row, performing the entire circuit as fast as possible for time. I have done this workout a few times in the past and it will leave you on the ground gasping for air (but feeling awesome too).
I have also incorporated a filthy fifty approach to other types of workouts. One example is when I was three weeks out of ankle surgery, still on crutches and in a boot. I went to my Pilates lesson and because of my injury, had limited movement choices. It occurred to me that I could use a filthy fifty approach to my normal “series of 7” ab sequence so I decided to perform 50 reps of each movement in the circuit instead of the usual 10. I was drenched with sweat and my abs were sore for a few days after this one!
The point of this anecdote is that you and your dog can supercharge your workouts by throwing a little filthy fifty “love” into your regular workout routine. It will make your workouts intense and provide a nice change of pace from the regular old routine. Needless to say, you should check with your vet and doctor before engaging in intense exercise. If you and your dog are cleared but still just beginning your journey to improved fitness, you should build up your fitness base before attempting a filthy fifty type of workout.
Filthy Fifty Fido Workouts
There are many ways to use the filthy fifty approach with your dog. You are only limited by your imagination! Use “50” as a target for reps, sets, time, distance, or any other workout variable that you can control. Here are a few suggestions to get you started.
50 sprints of 10 or 20 yards. Get your dog to sprint with you, rest for 10-20 seconds, and go back and forth until you complete the 50 sprints. Because the sprint distance is short, the total workout load will not be that great.
50 second intervals of running with a short jog/walk break in between. Use 50 seconds as the time to push your pace, and then slow down (jog or walk) for 10 seconds or more, depending on your fitness level. Continue with this sequence until you are done with your run.
50 Stairs. Walk or run up a flight of 50 stairs. Repeat. If you are adventurous, repeat 50 times! 🙂
Balance work with 50 second holds. Have your dog place their front legs on a balance cushion and hold them in this position for 50 seconds. (You will have to keep them focused on you or something like a nice treat). Switch their position so that their back legs are on the cushion and hold them for 50 seconds. Now try it yourself, first with your left leg on the cushion for 50 seconds and then with your right. That is one circuit. Start over with your dog’s front legs and repeat the circuit 3-5 times.
There are so many other ways to jump-start your canine fitness by using a filthy fifty mentality when designing your workout. Let us know what you decide to do for your first filthy fifty “fido” workout.
We’re joining the A to Z Challenge and keeping our own Blog Hop of all our A to Z posts. Feel free to join the Hop with your A to Z Challenge post!