Quickie Workout #28

by Mollie Millington | Aug 9, 2020 | exercise, quickie

Some of the exercises today require a resistance band, Pilates ring, or dumbbells. Be creative and use items from around the house (such as a bungee cord, pillow, or cans of soup). You can use a kitchen timer to keep track of your intervals. 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– Skip rope for 3 minutes (you can pretend by jumping up and down if rope not available) or until you break out into a light sweat.

1 min– Step forward to lunge and lift arms in front of you from your sides to chest height as knee drops. Step back to your starting position. Repeat with other leg.

1 min– Forward looking twist- Keep hips and gaze straight forward. Hold a ball or pillow with arms straight in front of you. Twist torso left to right (keeping arms as straight as you can) but keep looking forward and hips facing forward. Envision your ribs sliding back and forth and feel your abdominals working.

1 min– Chest squeeze- Hold a Pilates ring, pillow, or ball in front of your chest. Push your hands against the ball to work your pectoral muscles.

1 min– Bicep curl- Using a resistance band under your foot, dumbbells or soup cans, keep elbows by your side and bend elbow bringing hands up. Fully extend arms and repeat.

1 min– Lateral raise- With band under your foot or weights in your hands, raise arms out to the side to create a letter ‘T.’ Bring arms down back to sides and repeat.

1 min– Push/Press up on railing, counter, wall, or regular on the ground.

1 min– Calf raises- Stand with balls of feet on the edge of a low step. Lift yourself up to be on your toes and then lower down so heels hang off of step. This can be done on the ground too by standing up on your toes and coming back to the ground.

Short one today but you should still feel the burn.

Quickie Workout #27

by Mollie Millington | Aug 2, 2020 | exercise, quickie

You can use a kitchen timer to keep track of your intervals. 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.  Of course, 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, run, or climb up and down stairs for 5 minutes or until you break out into a light sweat.

1 min- Hold a low squat with a slight pulse

1 min– Push/Press ups against wall, on your knees, or regular

1 min– Supermans- lay on your tummy, lift all 4 limbs a little bit off the ground to work your lower back

1 min- Toe touch crunches

1 min– Walking lunges

1 min– Hold a low squat with a slight pulse and alternate lifting one heel with each pulse

1 min– Burpees

1 min– Jumping jacks/star jumps

1 min– Wall sit

Take some time to stretch after this workout, especially your quads! Great job.

Quickie Workout #26

by Mollie Millington | Jul 26, 2020 | exercise, quickie

You can use a kitchen timer to keep track of your intervals.  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– Skip rope for 1 minute, skip across a field and back for 1 minute, skip rope for 1 minute

30 sec– Lay down on your right side so bottom arm is extended and head is down on the arm.  Lift the top (left) leg up as far as it will comfortably go (up to 90 degrees).  Keep leg straight.

30 sec–  Bend left leg so left foot is on ground in front of right knee.   Lift right leg up as far as is comfortable to you.  Keep leg straight.

30 sec each– Repeat two previous exercises but on other side.

1 min– Forearm plank

30 sec–  Push/press ups in a “normal” positions on your toes (not on your knees if possible.  At least give it a try!)

1 min– Standing squats (try to get low, stick out bum and keep your weight in your heels)

1 min– Prisoner squats (keep hands on head to engage abs though this exercise)

1 min– Calf raises, preferably on a low-step to allow for a large range of motion.  Hold on to the railing!

1 min– Bicep curls (you can use books, cans of soup, water bottles, etc if you don’t have weights)

1 min– Lateral raise by raising arms to side to form a “T” shape with your arms at shoulder height.

Amazing job!  Can you do it again?

Quickie Workout #25

by Mollie Millington | Jul 19, 2020 | exercise, quickie

You can use a kitchen timer to keep track of your intervals.  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

1 min– Around the world lunges (Right forward lunge, left forward lunge, left side squat, left back lunge, right back lunge, right side squat, Repeat)

1 min– Jumping jacks/star jumps

1 min– Squats (aim to get thighs parallel to the ground)

1 min– Jumping jacks/star jumps

30 sec– Stand in a door way and press arms out to side against door frame

1 min– Skip across the lawn, down the hall, or with a rope

30 sec– Stand in a door way and press arms out to side against door frame

1 min– Run in place with high knees

1 min– Tricep dips with a sturdy chair, stool, or step

1 min–  Crab walk across the lawn or down the hall.

Nice work! Remember to hydrate after the workout.

Quickie Workout #23 – 1000 reps

by Mollie Millington | Jul 5, 2020 | exercise, quickie

The workout below lists the total number of reps you need to do for each exercise. You can mix and match the exercise and order based on how you feel.  Having a piece of paper handy to write down your reps per movement may help you keep track. If you want to combine exercises (such as squat, then overhead press) feel free. Just be sure to listen to your body. 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).

100 jumping jacks/star jumps ** start with this exercise as a warm up please **
100 push ups/press ups
100 crunches
100 toe touches (the ab exercise)
100 walking lunges
100 squats
100 calf raises (on a low step if possible)
100 box jumps (or step ups as a lower impact option)
100 overhead presses (you can use weights, bottles of water, cans of soup, etc)
50 frontal raises with arms (you can use weights, bottles of water, cans of soup, etc)
50 lateral raises with arms (you can use weights, bottles of water, cans of soup, etc)

= 1000 total reps

Terrific job!