by Mollie Millington | Oct 17, 2021 | exercise, quickie
Today you will need a partner to help you on a few moves. Grab a friend and have some fun!
Remember to go for QUALITY over quantity. If you are unclear what the exercise is I am describing, please look for a video or arrange for an in-person tutorial with me. Please consult your doctor before engaging on any fitness regime. Don’t forget to breathe! Please email me if you want tips on how to make the quickies easier or more challenging (mollie@ptmollie.com).
Warm up- Skip 30m, walk backwards (carefully) back to start, walking lunges for 30m, jog/run back to start line. Then play a game with your partner. For 1 min, see how many times you can tap each other’s knees. The one with the highest score wins!
1 min- ‘Suitcase squats’- imagine that you are picking up 2 non-rolling suitcases (one in each hand). Keep the back straight and the chest up while looking ahead. Stick that bum out and keep the weight in the heels (rather than over your toes). Feel free to hold weights or shopping bags with a few tins of soup in them to make the movement more challenging
1 min- Jumping jacks/star jumps
1 min- Hamstring fall- One person kneels and the other person kneels behind them and holds down their ankles. The person then keeps the body straight as they slowly fall forward until they end up in a press up position. If you can, use the press up at the bottom to return to starting position
1 min- Side plank right
1 min- Side plank left
1 min each side- Dead fish exercise- Lay on your side with bottom arm extended out straight on the ground. Upper arm is bent so fingertips are on your ears. Lift your legs up as you bend at the waist and bring your elbow towards raised feet
1 min- Push/Press ups
1 min- Mountain climbers
1 min- Wedding lunges- Walking forward lunging. At the bottom of the lunge, twist your torso so your hands rotate over the thigh that is parallel to the floor
1 min- High 5 power squats- Face your partner. Squat down at the same time and jump high up in the air while high 5’ing each other
See who can last longer- Wall sits
1 min- Tricep dips on a stable bench, chair or steps
by Mollie Millington | Oct 10, 2021 | exercise, quickie
Remember to go for QUALITY over quantity. If you are unclear what the exercise is I am describing, please look for a video or arrange for an in-person tutorial with me. Please consult your doctor before engaging on any fitness regime. Don’t forget to breathe! Please email me if you want tips on how to make the quickies easier or more challenging (mollie@ptmollie.com).
Warm up- [10 jumping jacks/star jumps, 10 squats, 10 press ups (against wall or on the floor)] Repeat 5 times
1 min- Burpees
1 min- Walking lunges
1 min- Inchworm
1 min- Push/Press ups
1 min- Plank
1 min- Leg lifts
1 min- Superman
1 min- Toe touches
1 min- Hip raises
1 min- Crab dips
1 min- Jump forward with both feet together
1 min- Reverse lunge back to start
1 min- Push/Press ups
by Mollie Millington | Oct 3, 2021 | exercise, quickie
Remember to go for QUALITY over quantity. If you are unclear what the exercise is I am describing, please look for a video or arrange for an in-person tutorial with me. Please consult your doctor before engaging on any fitness regime. Don’t forget to breathe! Please email me if you want tips on how to make the quickies easier or more challenging (mollie@ptmollie.com).
Warm up- 1 min step ups/run ups/box jumps (based on your fitness level), 1 min star jumps, 1 min squats/prisoner squats
1 min- Upright row
1 min- Bulgarian squat with right leg
1 min- Press ups/Decline press ups
1 min- Bulgarian squat with left leg
1 min- Plank/Seal walk
1 min- Skip rope
1 min- Bicep curls
1 min- Wall sit
1 min- Triceps dips
1 min- Alternating toe touches
1 min- Lunges/Plyometric lunges
1 min- Press ups/Decline press ups
1 min- Plank/Seal walk
by Mollie Millington | Sep 26, 2021 | exercise, quickie
Today we are going to be focusing on the core. Perform this routine 3 times a week, and you will start feeling stronger and see some definition around your mid-section. You will need dumbbells or a closed jug of water for resistance.
Remember to go for QUALITY over quantity. If you are unclear what the exercise is I am describing, please look for a video or arrange for an in-person tutorial with me. Please consult your doctor before engaging on any fitness regime. Don’t forget to breathe! Please email me if you want tips on how to make the quickies easier or more challenging (mollie@ptmollie.com).
Warm up- 1 min squats, 1 min mountain climbers, 1 min jumping jacks/star jumps
30 sec each side- Teapot exercise- Standing up, have a weight or jug of water in one hand. Place other hand on your waist. Lower the hand with the weight down as far as you can, while keeping the body in the same plane (don’t lean forward or back). Return to standing position using the abdominal muscles on the other side
1 min- Deadlift- Holding a dumbbell in each hand, start bent over with hands at shin level. Keep back straight and stand up by simply moving the hips forward. Arms just hang naturally
1 min- Leg lifts
1 min- Supermans
1 min- Hip extensions
1 min- Mountain climbers
1 min- Ballet crunch- lay on back with feet on floor and knees bent. Hold arms as if you are hugging a tree (or in first position). Start counter-/anti-clockwise and lift shoulder blades off the ground so you go up to the right (3 o’clock), rotate torso so arms are at 12 o’clock, then over to 9 o’clock and finally back down to the ground
1 min- Reverse crunch
1 min- Ballet crunch clockwise
1 min- Burpees
30 sec each side- Side crunches- lay on back with feet on floor and knees bent. Place finger tips on ears and keep elbows wide. Drop knees to one side, but keep shoulders flat on ground. Crunch for 30 seconds then drop knees to other side and crunch for another 30 seconds
by Mollie Millington | Sep 19, 2021 | exercise, quickie
Remember to go for QUALITY over quantity. If you are unclear what the exercise is I am describing, please look for a video or arrange for an in-person tutorial with me. Please consult your doctor before engaging on any fitness regime. Don’t forget to breathe! Please email me if you want tips on how to make the quickies easier or more challenging (mollie@ptmollie.com).
Warm up- 1 min walking lunges, 1 min squats, 1 min step ups
30 sec each leg- Leg abductions
1 min- Overhead press
1 min- Wall sit
1 min- Reverse walking lunges (Yes, walk backwards! Be careful)
1 min- Bicep curl
1 min each direction- Walking side squat- keep bum low and walk like a crab
1 min- Jumping jacks/Star jumps
1 min- Frontal raise with calf raise
1 min- Dead lift
1 min- Leg lifts
1 min- Bicycle ab exercise
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