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)
by Mollie Millington | May 9, 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- Walk up and down stairs for 2 minutes. Squats for 1 minute
1 min- Push/Press ups against a wall, on a stable counter top, or on the ground
1 min- Knee lift to opposite elbow while standing. Twist upper body at the waist
1 min- Walking lunges
1 min- Jumping jacks/star jumps
1 min- Mountain climbers
1 min- Push/Press ups on knees or toes
1 min- Boat pose
1 min- Forearm plank
1 min- Supermans
30 sec- Side plank left
30 sec- Side plank right
1 min- Hop-hop-low squat then 4 punches
1 min- Lunge down then jump up and switch legs into another lunge
by Mollie Millington | May 2, 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- 1 min mountain climbers, 1 min burpees (modify with incline press up on a bench if necessary), 1 min star jumps
1 min- Hip raises with right leg in air
1 min- Hip raises with left leg in air
1 min- Toe touches
1 min- Forearm plank (make more challenging by stepping feet out, out, then in, in)
1 min- Press ups (down for 3 beats, up for 1)
1 min- Reverse lunge (in standing position, step one foot behind you for a lunge. Return foot to start. Repeat on other leg)
1 min- Star jumps or burpees
1 min- Reverse lunge (in standing position, step one foot behind you for a lunge. Return foot to start. Repeat on other leg)
1 min- Prisoner squats (Place hands on ears. Squat down and then jump up)
30 sec- Small arm circles forward (Hold bottle of water in each hand to make more difficult)
30 sec- Small arm circles backward (Hold bottle of water in each hand to make more difficult)
1 min- Bicycle abdominal exercise (Keep elbows wide and twist slowly to feel on your sides)
1 min- Windshield wipers (Lay on back with feet up in air. Drop one leg to the side as low as you can while you keep hips on the ground. Lift foot back up to start. Repeat on other leg)
by Mollie Millington | Apr 25, 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- 1 min walk up and down stairs, 1 min star jumps, 1 min walk up and down stairs.
1 min- Pilates trunk rotations- Keep gaze and hips facing forward. Extend arms in front of chest. Keep arms straight and move them from right to left, while thinking of the ribs sliding back and forth.
1 min- Teapot left side- Place right hand on right hip. In left hand hold a bottle of weight or light weights. Gently lower left arm towards knee while keeping body in a straight plane (do not lean back or forward). Return to standing position.
1 min- Teapot right side
1 min- Wrist curls- Sit Indian-style/cross legged. Rest forearms on knees. Have a light weight or tin of soup in each hand. With palms facing up, let hands hang down. Then bend wrists up.
1 min- Reverse wrist curls- Sit Indian-style/cross legged. Rest forearms on knees. Have a light weight or tin of soup in each hand. With palms facing down, let hands hang down. Bend wrists up.
1 min- Supermans
1 min- Leg lifts
1 min- Mountain climber with knee to opposite elbow- Place hands and feet on ground with hips raised in the air (very similar to Downward Dog). Bring opposite knee to opposite elbow as you move forward so shoulders are over hands. Return to starting position.
1 min- Press ups
1 min- Deadlift- Hold tins or weights in your hands. Bend over and let arms hang. Stand up simply by bringing hips forward. You should squeeze bum on the way up. Your pivot point is your hips.
1 min- Squat
1 min- Lunges
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