#SpottyDogMay 2017 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

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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 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 2017 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, Try the exercise and see what ryhmem is most comfortable for you, 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

Power Bags & Sand Bags

Powerbags are an incredibly versatile piece of kit, they have all the benefits of other weighted equipment without the downsides. Essentially Power Bags & Sandbags are a bag filled with sand enabling resisted training in a wide spectrum of exercises. This makes them excellent for all types of training, especially in alternative environments, such as outdoors, at home, on the beach etc.

It’s no wonder our Personal Trainers love the Powerbag, for one they are comfortable to use, much more so than a traditional weighted bag yet have the versatility of providing so many exercise options, an entire workout or rehabilitation session can easily be performed on the powerbag. They are easily to move around, great for mobile personal trainers. We love them, you should too.