Young at heart! FREE Group Exercise for Teenagers

Here at Kiss Fitness we want to make exercise affordable and available to everyone at any stage of their life! We have noticed that at our sessions the younger generation is somewhat lacking. Exercise is an important factor for this generation and if you can get them interested at a young age then they are more likely to follow this through into later life. With this in mind we want to make exercise accessible for teenagers! (aged 14-18). They cannot rely on the bank of “Mum & Dad” all the time so we are making it easy for them to join in and get fit for FREE! Yes, free! All we ask is that they are accompanied with a paying adult. So it doesn’t cost the adult anything more and you get to spend some quality time together. We think that’s a win, win situation! If you know a youngster who would like to join in then bring them along and see if you can change a life! 

#SpottyDogMay 2016 Exercise Challenge

Welcome to the Kiss Fitness Spotty Dog May Exercise Challenge, this daily challenge for May features the Spotty Dog Exercise, an under utilized exercise, a full body movement that recruits multiple muscle groups, it gets the heart going & burns calories. It’s simple yet effective and is much harder than it looks.

This challenge is progressive and the daily target target will challenge you throughout the month but most importantly it will keep you moving and get you into the habit of exercising regularly

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 helps us build endurance within our training and it’s an excellent way to demonstrate prioritization programming. The chart below clearing shows the priodized pyramids of the challenge as it progresses through the month.

SpottyDogMay Chart of REPS

Sign Up to our Exercise Challenge Email Follow us on Facebook & Twitter for daily updates

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, simply start of the first 20 reps or so at a steady pace until warm and pick the pace up if you feel comfortable.

SpottyDog May Target Guide

Kiss Fitness May Exercise Challenge 2016 SpottyDogMay SQUARE

Download Target Guide (PDF)

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Exercise Guide

One rep of the Spotty Dog exercise is a complete back and forward movement, essentially you count either when you 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 a split stance one foot forwards 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 alternate leg to arm however this is not essential, often trying the exercising and falling into the most comfortable pattern for you is fine and this might be same leg and same arm travelling together. As long as it feels comfortable and you can perform the exercise safely, that is fine.




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

12 Reps but not 13! (How to choose the correct free-weight)

10 reps, OK, done! Is it? Whether you’ve joined a gym, Googled a workout or been given a workout program you are no doubt familiar with sets and reps, that is the number of sets and repetitions of an exercise to perform. 

If you’re going for 12 reps (this kind of rep range is quite common, it’s bang in the middle of strength & hypertrophy so you’ll likely see it a lot for generic programs) then if you’ve executed 12 repetitions and you could have done 13 or worse, more………

Then….Your weight’s not heavy enough!

It’s a trial and error game to be fair and if your executing each set as intended you’ll no doubt see some decent gains in strength and this will therefore change the weight you need over time.

Unfortunately it’s you women who tend to under estimate the weight and us men whom over estimate the weight, for fears of looking like Arnold schwarzenegger and dreams of (for us men), you likely pick up a weight much less than what’s effective for your goals. It’s likely you see little results and come February you’ve had enough and ditched the whole thing. If it was that easy, men wouldn’t be in the gym everyday picking up the heaviest weights they can shift off the rack, but they are! while consuming every protein shake and recovery drink they can afford. So trust me, If you’re aiming for the 12-15 rep range, you WILL develop some lovely tone and definition but will NOT look like Arny! You will NOT.

When I ask my clients to perform a set of exercise and I’ve set them 12 reps, I’ll always say. I want you to do 12 reps, the 12th should feel tough, possibly not doable but you defiantly don’t want to be able to do the 13th! That’s the intensity you’ll need to get the results you want. This is a classic example of why personal training is so valuable, because you will do it and you will do it right. 

Don’t just do the reps, do it right, the right intensity for your goals, if you’re in doubt and want some sound advice and a training planed designed for you, consider training online with one of our qualified personal trainers.

Rep Range Guide

The Repetition Maximum Continuum Photo

Why do we call them dumbbells?

This classic piece of weight training equipment is essential to the world of fitness and especially that of weight training and free weight exercises. This piece of equipment consists of a short bar with a weight at the end of the small bar; they can be used on their own or in pairs depending on the exercise.

Defined in the Oxford English Dictionary:

“a short bar with a weight at each end, used for exercise or muscle-building”

So now we have a good idea what it is, but why is it called a dumbbell?

The name Dumbbell for the training tool we use today was believed to have come from the practice of ringing church bells, these were very heavy and the bell ringers would need to train. To avoid making undue noise while training, the bell was removed, making it ‘dumb’. The dumbbell itself is an apparent evolution of Halteres, a weight used in ancient Greece, often used in pairs. The modern dumbbell you see today has been developed to be more functional and ergonomic. As a weight training tool with two heavy weights on either end of a bar which made no noise, the name ‘dumbbell’ stuck and it’s now synonymous with the training tool.

Types of Dumbbells

There are essentially three types of dumbbells, which are those that are ‘fixed’ the weight on the bar cannot be changed. Adjustable Dumbbells are likely the most popular within the home market due to their ease of use and relatively cheap price and comprise of a bar with a screw thread at each end so once the weight has been added to the bar it can be secured by screwing on a large nut. There is one more type which is known as ‘selectorized’ that enables quick changing of the dumbbell weight by using a clever mechanism, normally a dial to select the weight.

Fixed Weight Dumbbells

The most common example of a fixed weight Dummbell would be found in a gym environment where a selection of weights are available on racks, sometimes the bar will have a cross hatch Patten for additional grip or a rubber coating to bar between the two weights. As the name suggests, these are not adjustable and therefore generally unsuitable for the home user. Other types of fixed weight Dumbbells include neoprene or plastic moulded hand weights that resemble a dumbbell shape. These are popular for use in exercise classes and generally only used in weight under 10kg.

Adjustable Dumbbells

The classic home dumbbell that offers the ability to easily select and change the weight as and when needed, again this bars normally have either a cross hatch Patten or a rubber coating for additional grip. The weight plates range from cheaper plastic weight filled with concrete or similar to more expensive cast iron plates. These plates will either be secured by use of a large nut if the Dumbbell has a screw thread at either end of the bar which is tightened to safely secure the weight or the bar will be smooth at the ends and secured using a sprung collar. There is also an Olympic style Dumbbell, this will take the standard Olympic weight plates and therefore can be loaded with much more weight than conventional Dumbbells. An Olympic Dumbbell has a thick outer sleeve which rotates around the bar, this is to eliminate the inertia effect that can be felt during powerful lifts.

Selectorized Dumbbells

Technically these dumbbells are a type of adjustable dumbbells, great for home use as they take up very little space yet provide even greater ease of use than traditional adjustable Dumbbells by quickly selecting the weight using a mechanism such as turning a dial. If you are lucky enough to own a pair of these in your home, it’s likely to be the only dumbbell you will need.