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
by Mollie Millington | Nov 22, 2020 | exercise, quickie, running
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).
Today’s workout can be done outdoors with some space for the runs. Please dress in layers and have skin covered if it is cold out where you live.
Warm up- Jog/slow run for 3 min (don’t skip this bit! warming up prepares the body and helps you avoid injury)
4 min- 30 second intervals of running a little faster and then slowing down to a steady pace for 30 seconds. Repeat 4 times.
5 min- 30 second intervals of running as fast and as far as you can. Run at a slower recovery pace back to where you started. This can take up to 60 sec. Repeat 3 times.
1 min- Squats
1 min- Walking lunges
Be sure you cool down properly if your heart is still pacing after the lunges. Try a slow jog or walk for a bit. Gradually lowering your heart rate avoids blood pooling in your legs and light-headedness. Intervals help strengthen your heart and lungs, as well as improve your speed.
by Mollie Millington | Nov 15, 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- Brisk walk or slow jog for 3 minutes (until you break into a light sweat)
1 min- Walking lunges -forward and reverse
1 min- Wall sit
1 min- Push hands out to side against a door frame as if trying to make door frame wider
1 min- Push/press ups against wall, counter, or on the ground
1 min- Hip raise – lay on back with feet on ground. Lift hips to create a straight line from shoulders to knees. Drop hips 2-3 inches then squeeze bum and bring up again.
1 min- Leg lifts
1 min- Plank
1 min- Crab tricep dips
1 min- Mountain climbers
1 min- Downward dog with forward movement into press up position. Drive knee to opposite elbow.
by Mollie Millington | Nov 8, 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).
If your back hurts or come off the ground for leg lift exercises, modify exercise by lowering legs 45 degrees instead of 90.
Warm up- 30 jumping jacks/star jumps, 30 squats, 1 min mountain climbers
1 min- Leg lifts- up, down, legs apart and back together. Repeat. Feet do not touch floor.
1 min- Reverse curl- lift hips off ground and slowly lower back down
1 min- Toe touches- reach for toes by lifting shoulder blades off of the ground
1 min- Roll back and reach
1 min- Plank- keep shoulders over the elbows
1 min- Push/press ups- on knees or toes to give the tummy a rest
1 min- Swimmies- always balance muscle groups when training. Lay on stomach with arms extended. Lift arms and legs off floor and ‘kick’ arms and legs as if swimming. Hold for 5 counts. Release and repeat.
1 min- Downward dog knee thrust- Start in downward dog position. As you exhale, bring body forward into a press up position (shoulders over hands). At the same time bring knee to opposite elbow. Return to downward dog. Repeat with other leg.
30 sec- Left side plank- feet can either be on top of one another or one in front and the other behind. You can be on forearm or palm. Don’t let hips sag.
30 sec- Right side plank
1 min- Boat pose- Scoop out torso and sit on tailbone. Have feet in table top and arms extended straight out pointing towards toes. Keep arms stiff and strong and pulse up and down as you exhale.
Let me know if you would like a video demonstrating these moves. 🙂
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