by Mollie Millington | Jun 13, 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- 2-3 minute jog/run, 10 burpees, 1-2 minute run, 10 burpees
1 min- High knee jumps – jump in air and bring knees up to hit your hands while elbows are at 90 degrees
1 min- Hop, hop, low squat with cross, jab, cross, jab
1 min- Jump/Skip rope (you can pretend if you don’t have one on hand)
1 min- Alternating side squats
1 min- Alternating reverse lunge
1 min- Tricep dips
1 min- Push/Press ups
1 min- Tricep dips
1 min- Leg lifts
1 min- Supermans
1 min- Wall sits
by Mollie Millington | Jun 6, 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- jumping jacks/star jumps, 1 min- prisoner squats (fingers on ears, squat down and then jump as high as you can)
1 min- Walking lunges
1 min- Cocoons
1 min- Reverse walking lunges (walk backwards)
1 min- Leg lifts
1 min- Bicycles
1 min- Bear crawl if you exercise regularly, push/press up if you are new to exercise
1 min- Crab dips for triceps
30 sec each side- Side plank
1 min- Jumping jacks/star jumps
1 min- Deep squat pulses while on toes
1 min- Around the world arms holding a water bottle or light weight
by Mollie Millington | May 30, 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- mountain climbers, 1 min- jumping jacks/star jumps, 1 min- mountain climbers
1 min- Frontal and lateral raise (so arms are in L shape, alternating sides)
1 min- Plyometric squats (jump to switch which leg is in front)
1 min- Inchworm
1 min- Jump forward by going into deep squat and then swinging arms to jump forward and land on both feet
1 min- Bicep curl- lift hands up for 3 counts and lower for 1 count
1 min- Speed skater jumps
1 min each leg- Lunge and then bring knee up before repeating
1 min- Press ups against the wall, back of a bench, or on the ground
1 min- Leg lifts with holding feet above ground for 5 seconds before lifting legs up again
1 min- Crunches
1 min- Walking plank by going from elbows and then up to hands, then back to elbows
by Mollie Millington | May 23, 2021 | exercise, quickie
For this week’s quickie, you will need a flight of stairs and a reasonable amount of fitness. Be sure to hold on to the railing to avoid injury.
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- Walk up and down stairs for 3 minutes or until you start to break a sweat
1 min- ‘Box jump’ on to the lowest step from the ground. If this is too advanced, you can do step ups
1 min- Push/Press ups, inclined on steps for beginner, declined for advanced
1 min- One legged squat (right leg off side of step for a greater range of motion, squat with left leg)
1 min- One legged squat (left leg off side of step for a greater range of motion, squat with right leg)
1 min- Tricep dips
1 min- Reverse lunge by placing one leg on a step but facing away from stairs. Add in lateral raise
1 min- Reverse lunge by placing the other leg on step. Add in frontal raise
1 min- Stand close to bottom step, bend over, and place hands on the bottom step (or 2nd step if you can’t reach bottom step). Bend arms at the elbow to lower head closer to the step. Exhale and extend arms
1 min- Climb steps 2 at a time, but lunge before switching lead legs
1 min- Perform a plank on your hands rather than elbows. To make it more challenging, perform on a decline
1 min- Boat pose on the bottom step
by Mollie Millington | May 16, 2021 | exercise, quickie
For today’s workout, you will need either tins of soup, bottles of water or light weights.
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- Jog for 1 min, then pick up the pace for the next minute, and again for the 3rd minute
1 min- Burpees
1 min- Lunges
1 min- Bicycles (abdominal exercise) Think about the twist by doing slow and controlled
1 min- Press/Push ups over 4 counts (3 to lower and 1 to come back up)
1 min- Reverse curls (have legs in air and lift hips up off ground)
1 min- ‘Fire hydrant’ on left leg (kneel on all 4’s. Lift leg out to side with knee at 90 degrees)
1 min- ‘Fire hydrant’ on right leg (kneel on all 4’s. Lift leg out to side with knee at 90 degrees)
1 min- Boat pose
1 min- Alternating frontal and lateral arm raises with calf raises. Hold can of soup or bottle of water to make it more challenging
1 min- Triceps kickback You can do this with both arms while standing by hinging forward at the waist with a slight bend in your knees
1 min- Sumo squats (without a bar though. If you want you can hold a weight)
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