by Mollie Millington | Aug 22, 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 Hop-hop-squat, 1 min walking lunges, 30 sec run in place,30 sec run in place with high knees
1 min- Walking side squats-keep bum low and stay in one direction
1 min- Wall sit
1 min- Walking side squats-keep bum low and walk in other direction
1 min- Push/Press ups
1 min- Russian twists
1 min- Toe touches
30 sec each side- Side plank
1 min- Prisoner squats
1 min each leg- Arabesques- Keep toe pointed and leg straight
1 min- Jumping jacks/Star jumps
1 min- Lateral raises
by Mollie Millington | Aug 15, 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 grapevine with arms lifted above head, 1 min mountain climbers, 1 min jump squats
1 min- Burpees
1 min- Plyo lunges
1 min- Supermans
1 min- Tricep push/press ups- bend elbows so they point back to your bum and arms are in alignment with your body
1 min- Jumping jacks/Star jumps
1 min- Reverse lunges
30 sec each side- Side crunch- lay on back with knees bent and feet on ground. Drop knees to one side while keeping shoulders flat on the ground. Place fingers on your temple with elbows wide. Crunch up while looking at ceiling to avoid pulling on your neck
1 min- Leg lifts
1 min- Plank- lift one foot 6 inches off of the ground and count to 10. Then switch
1 min- Bicycle crunches
1 min- Mountain climbers
by Mollie Millington | Aug 8, 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 plank (on elbows or on the palms of your hands), 1 min Spiderman crunches (in push/press up position, bring knee to outside of elbow), 1 min mountain climbers
1 min- Extended arm crunch (lay on back with feet on ground. Extend arms above your head on the ground. Crunch up keeping arms next to your ears)
1 min- Russian twist
1 min each side- Side plank (if easy try keeping top leg in the air)
30 sec each direction- Sit on knees/heels. Raise bum 2 inches off heels. Make tiny circles clockwise. Then next 30 sec the other direction
1 min- Push/Press ups (on knees or toes)
1 min- In press up position on your toes, jump feet it so they are just outside your hands. Jump them back to starting position
1 min- Boat pose
1 min each leg- Kneeling on all four’s, raise one knee out to the side in a comfortable range of motions, keeping it bent at 90 degrees. (Think of a male dog and a fire hydrant)
1 min- Roll back and reach
1 min- Plank
1 min- Leg lifts
by Mollie Millington | Aug 1, 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 prisoner squats, 1 min walking lunges, 1 min jumping jacks/star jumps
1 min- Push/press ups on a counter or wall
1 min- Squats
30 sec each direction- Small arm circles
1 min- Calf raises
1 min- Plank with hips twisting
1 min- Hip raises – lay on back with knees bent. Raises hips to create a straight line from knees to shoulders. Drop hips 2-3 cm. Squeeze bum and raise up
1 min- Plank with feet jumping together and apart
1 min each leg- Lunges out to the side
1 min- Skip rope (or pretend by jumping up and down)
1 min- Reverse lunge with lateral raise
1 min- Crab tricep dips
by Mollie Millington | Jul 25, 2021 | cycling, exercise, quickie
My husband is a cyclist. I used to tried to keep up with him but he always seemed bored on our rides. We are debating about investing in an electric bike so I can keep up. In the meantime, here are a few exercises to help cyclists (myself included) improve their abilities on the bike. You will need an exercise band for this workout. Dumbbells and a spot to perform box jumps would be handy too.
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 plank, 1 min burpees
1 min- Squat jumps (plyometrics to help train muscles for speed and power on attacks and switchbacks)
1 min- Overhead press at an angle- Bend forward at the waist with slight bend in knee. Use an exercise band attached to something stable behind you. Bring hands from sides of shoulders above head so that they touch each other (in the same plane as head). Return to starting position (strengthens shoulders and back)
30 sec each side- Side plank (develop your core so you can ride ‘no hands’)
1 min- Bear walk
1 min- Supermans
1 min- Bicycle ab exercises- slow and controlled with deliberate twists
1 min- Calf raises (helps with pedal stroke)
1 min each leg- Pistol squats (one-legged squat with a greater range of motion. You can build up to this)
1 min- Deadlift with dumbbells, barbells, or even exercise band ( to build up your glutes and hamstrings)
1 min- Box jumps- if you don’t have a box, stable step, or bench, just do jump squats again
1 min- Shoulder shrugs- holding weights or using exercise band
If you have an exercise that has helped your cycling performance, leave a comment below and let me know. Happy cycling!
by Mollie Millington | Jul 18, 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 squats, 1 min skier jumps (left to right with feet and hips pointing 45 degrees towards center. Try to get thighs parallel to the ground), 1 min skip/jump rope
1 min- In press up position on hands and toes, step one foot in so it is outside of your hand. Then step the other foot to other hand. Return feet to starting position
1 min- In press up position on hands and toes, hop feet in and out, like a squat thrust
30 sec each side- Side plank
1 min- Prisoner squats
1 min- Wall sit
1 min- Squat and then alternate lifting knee on the way up
1 min- Hop-hop, then in a squat punch forward 4 times
1 min each leg- Step one leg back with heel on ground. Arms in air. Pull hands down to waist level as you bring knee up
1 min- Jump/skip rope
1 min- Plank
1 min- Push/press up
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