by Mollie Millington | Dec 27, 2020 | exercise, quickie
It is the last quickie of 2020. What a year it has been. The quickies will continue in 2021, so please keep checking back for a new routine every Sunday morning.
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 min walking lunges, 1 min side squats
1 min- Box jumps
1 min- Incline press/push ups on box or step
1 min- Burpees
1 min- Jumping jacks/star jumps
1 min- Plank reaching arm in front and hold for 2 seconds then switch arms. Continue alternating.
1 min- Grapevine left, either walking or a little faster like a dance move.
1 min- Grapevine right, either walking or a little faster like a dance move.
1 min- Mountain climbers
1 min- Bunny jumps- in plank position, hop feet in and out
1 min- Decline press/push ups
1 min- Side plank left
1 min- Side plank right
I don’t know about you, but I am looking forward to starting with a fresh slate on January 1, 2021. 🙂 See you next year!
by Mollie Millington | Dec 20, 2020 | exercise, quickie
Believe it or not, it is almost Christmas. To get you into the holiday spirit, below is a workout based on the song “Twelve Days of Christmas.” Feel free to sing along as you sweat. 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. Most importantly, 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).
Here’s how it works. Perform one plank; then two wall sits and a plank: then three downward dogs, two wall sits and a plank; and so on. It might take more that 10-15 minutes but will be worth it in the end.
Warm up- 3-5 minute jog, walk up and down steps, or skipping rope.
1 minute forearm plank
2 wall sits (1 min each)
3 downward dogs
4 tricep dips
5 burpees
6 Russian twists
7 upright rows
8 star jumps/jumping jacks
9 walking lunges
10 (bicep) curling reps (each arm)
11 (speed) skater jumps
12 prisoner squats
by Mollie Millington | Dec 13, 2020 | 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 min skipping rope, 2 minutes of walking lunges (Remember to bring the knee almost to the ground and keep front knee behind the toes)
1 min- Squat with overhead press (hold water bottle or tins of soup for added resistance)
30 sec- Left side plank
30 sec- Right side plank
1 min- Prisoner squats (hands on ears, squat and then jump up)
1 min- Upright row
1 min- Crab tricep dips
1 min- Plank going from forearm to palm of hand and back down again
1 min- Sit on knees and lift bum up off of your feet about 2 cm. Make mini-hip circle in one direction for 30 sec then go other way for 30 sec. Remember dull pain means it is working!
1 min- Supermans
1 min- Toe touches
by Mollie Millington | Dec 6, 2020 | 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- March in place for 30 seconds, 30 squats, 30 star jumps, 1 minute jump rope
1 min- Plyometric lunges (This is advanced. If too difficult, keep feet in same place without jumping for 30 seconds then switch)
1 min- Tricep dip on sturdy chair or bench
1 min- Travelling side squats with a flexi-band around thighs if you have one
1 min- Wall sit
1 min- Forearm plank with feet stepping out to each side and then stepping back into the middle
1 min- Downward dog with forward movement into a push/press up position. Bring knee to opposite elbow then return to downward dog.
1 min- Boat pose
1 min- Mountain climbers
1 min- Squats
1 min- Press hands into a door frame continuously for the minute
by Mollie Millington | Nov 29, 2020 | exercise, quickie
Find a swing in your yard or a nearby playground for suspension training today. This routine may be a little bit more difficult if you are new to quickies. 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.
As always, 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- 3 min jog or run
30 sec each side- Side plank with feet on swing. Move your hip up and down an inch or two to make more challenging. Keep core tight!
1 min- Suspended row. Face up with your feet on ground, hold on to chain and pull yourself up
1 min- Suspended jack knives
1 min each leg- Single leg squat. Place one foot on swing and bend the other for the squat.
1 min- Forearm plank with feet in the swing.
1 min- Hamstring curl with heels on swing.
1 min- Box jumps or steps ups on a step or bench (be careful not to slip)
1 min- Decline press up with feet on bench or end of slide (watch out for kids!)
1 min- Burpees
Recent Comments