Furfit Exercise Routine

Exercise Photo Blog
February 19, 2019 Comment off

During the summer in 2018, we started a new weekly event called FurFit. This event which was hosted by ChronoWolf and focused on a range of cardio and bodyweight exercises designed to help furs of all ages and fitness levels get in shape! The event was well-received with regular attendance from a handful of local furs.

Now that it’s winter, a lot of people have asked for a copy of the Furfit exercise routine so that they may practice at home in their own time and maintain their regime until the event starts up again for the summer. So here it is!

Note that this routine is usually accompanied by a coach to visually show how each exercise is done, so many of the attendees will use this guide as a reminder. For everybody else, I plan to upload images to show each of these routines soon.

Furfit exercise routine

Warm up (stretches):

  • Low-intensity jog
  • Lateral Lunges (inner thigh)
    • Leaning to one side, bend the knee you are leaning on and keep the other leg straight with your foot planted on the ground
  • Forward bends (toe touches)
  • One-legged stand (quads)
    • Pull one foot up behind your but to stretch out the quad, and shand on one leg maintaining balance
  • Tricep stretch
    • Pull one elbow back behind your ear with the other hand. The arm should be bend and vertical with the body
  • Deltoid stretch
    • Extend one arm across your body straight and horizontally, and hold in place with the other arm over the elbow

Warm up (exercises):

  • High knees, running on the spot (30 seconds)
  • Jumping jacks (30 seconds)

Core/Abdominals:

Set 1: Each of these exercises should be repeated at the highest possible intensity for 30 seconds. Each should have a 30-second break in between.
  • Mountain Climbers
    • On all fours (feet and hands) with your body extended, bring each knee up to the chest one at a time while the other leg remains extended backward
  • Bicycle Kicks
    • While laying on your back, cycle your legs between extended outwards, and compressed up against your chest. With your hands behind your head, your opposite elbows should reach down to meet the opposite knees.
Set 2: Each of these exercises should be repeated at the highest possible intensity for 30 seconds. Each should have a 30-second break in between.
  • Mountain Climbers
    • On all fours (feet and hands) with your body extended, bring each knee up to the chest one at a time while the other leg remains extended backward
  • Butterfly Abs
    • Lying on your back horizontally, only your butt/tailbone should be on the ground. Your feet and shoulders should be barely raised above the ground and your arms extended outwards like a “T”. Cycle between this position and a full crunch bringing your head up to your knees and curling your arms around your legs (but do not hang on). Repeat this, never letting your feet or shoulders touch the ground when you are at the lowest position.

2-minute break

Arms:

Each of these exercises should be repeated at the highest possible intensity for 30 seconds. Each should have a 30-second break in between.

  • Push Ups
    • Use a wide arm stance to work the chest more.
    • Use a narrow stance (where the arms are close together and the elbows graze the sides) to work the arms more.
    • Make a “Diamond” shape with your thumb and forefingers on your hands to work both (difficult!).
  • Tricep Dips
    • Sitting on your butt with your legs extended together and outwards but with a slight bend, plant your hands on the ground (fingers pointed forward) and lift your butt off the ground. Slowly bend your elbows until your butt almost touches the round again, and raise yourself back up.
    • Place your butt closer to your feet for an easier exercise. Place your butt closer to your hands for a more difficult one.

2-minute break

Legs:

Each of these exercises should be repeated at the highest possible intensity for 30 seconds. Each should have a 30-second break in between.
  • Squats
    • Plant your feet on the ground, slightly wider than shoulder-width apart. Place your hands in front like a prey position. Slowly bend your knees and bring your butt close to the ground, but maintain a straight back and always look forward. Bend your knees until your butt can’t get any lower, and raise yourself back up.
  • Lunges
    • Placing one leg in front of your body and one leg behind in a wide stance. As you lowe your back (keeping it straight and your head upright), bend both the front and back knees lowering your whole body to the ground. Your back knee should barely touch the ground before you raise yourself back up. Take a step forward and do it again with the other leg in front. Repeat as you move forward.

2-minute break

Cardio 1:

  • Burpees (as many as you can in one minute)
    • Do a jumping jack, then immediately get down on the ground and do a push-up. Repeat.

2-minute break

Cardio 2:

  • Take a short run in one direction (space permitting) and sprint that same distance back.
    • You may forgo this exercise if you are at home and do not have space.

Cool-down stretches:

  • Figure four legs (calf muscles)
    • Sitting on the ground, extend one leg in front of you, and bend the other so the foot is in line with the knee of the other leg making a figure “4”.
    • Reach with your body and try and touch your toes with the hand on the same side of the body.
    • Switch legs after 15 seconds.
  • Front leg crossover
    • Sitting on the ground, cross one leg in front of the body and extend the other leg straight behind you.
    • Plant your hands on the ground and raise your chest up and push your shoulders back.
    • Switch legs after 15 seconds.
  • Back leg crossover
    • Sitting on the ground, cross one leg behind your body and extend the other leg straight in front of you.
    • Supporting your weight with your hands behind your back, slowly lean backward as far as you can.
    • Switch legs after 15 seconds.
  • Crossover
    • Luting on your back, bend your knees and cross one leg over the top of the other as if you were sitting with one leg crossed on a chair.
    • Grab underneath your lower leg and pull up toward your chest.
    • Switch legs after 15 seconds.
  • Tricep stretch
    • Pull one elbow back behind your ear with the other hand. The arm should be bend and vertical with the body.