Quickie Workout #22

by Mollie Millington | Jun 28, 2020 | exercise, quickie

You can use a kitchen timer to keep track of your intervals. 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.  Remember to go for QUALITY over quantity. 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).

You are going to need exercise sliders or an old towel of rag for today’s set.

Warm up – 1 min marching in place, 1 min squats, 1 min jumping jacks/star jumps

1 min- Mountain climbers with sliders (slide toes in and out)

1 min- Forearm plank with toes on sliders.  Slide feet together and apart while holding the plank if you can.

1 min- Bicycle ab exercise – Lay on back and bring opposite elbow to opposite knee. Extend other leg. Keep shoulder blades off of the ground.  Go for good form rather than speed.

30 sec- Left side plank, either on the palm of your hand or forearm

30 sec- Right side plank, either on the palm of your hand or forearm

1 min- Superman – Lay on tummy with arms extended. Lift all limbs slightly off the ground.  Hold for two counts. Then bring limbs back to the ground.

1 min- Kneel on the ground with your hands on the sliders.  Perform a “rolling” abs exercise by placing hands on the sliders just in front of your knees.  Then slide hands out in front of you and slide them back again.  You may need to limit your range of motion depending on your current strength level.

1 min- On a smooth floor, get into a push/press up position with a towel, rag, old t-shirt, etc under your feet. Walk on your hands from one end of the room to the other, dragging your feet.

Well done!

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Quickie Workout #21

by Mollie Millington | Jun 21, 2020 | exercise, quickie

You can use a kitchen timer to keep track of your intervals. 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.  to go for QUALITY over quantity. 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- Run/Jog (at any pace suitable for your fitness level) until you start to break a little sweat, usually 3-4 minutes

1 min – Start in a downward dog then transition into a push up plank position.  Slowly lower yourself down to ground over a count of 5. Repeat.

1 min – Hold a forearm plank while pushing one heel into air with little pulses for 30 seconds. Then switch legs for the last 30 seconds.

1 min – Lay on tummy with arms extended over head. Lift arms and legs up off ground slightly and “swim” by moving arms and legs up and down. Count to 8 as you swim. Rest with limbs on ground for 2 counts. Repeat.

1 min – Flip on to your back. Place feet on ground so knees are bent. Lean knees to left side and perform crunches, which will target the side obliques.

1 min – Switch knees to right side and perform crunches.

1 min – Still laying on your back with your feet on the ground, elevate your hips in the air creating a straight line from shoulders to knees. Straighten your right leg in to the air, while keeping your thighs level with each other. Perform slight pulses of slightly raising your hips by squeezing your bum and pushing left heel into ground for 30 seconds. Then hold (while squeezing bum) for 30 seconds.

1 min – Repeat above with left leg in the air.

1 min – In push up plank position, bring right knee to outer right elbow. Return right foot to starting place. Reach right arm up to sky, creating a temporary side plank. Return to starting position. Perform same 2 movements on the left side. Repeat.

Let me know if there are any exercises you would like to see featured in the quickie workout. Good luck with this week’s routine!

Quickie Workout #20

by Mollie Millington | Jun 14, 2020 | exercise, quickie

You can use a kitchen timer to keep track of your intervals. 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.  Remember to please consult your doctor before engaging on any fitness regime.

Go for QUALITY over quantity. 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 stationary squats, 1 min walking lunges, 1 min high knee jog

1 min- Push/press ups (from easiest to hardest) either against the wall, counter, on your knees, or on your toes

1 min- Mountain climbers

1 min- Wall sit

1 min- Prisoner squats – stand with hands behind your head, feet hip width apart. Squat and then jump up out of squat, keeping hands behind your head. Repeat.

1 min- Jumping jacks/star jumps

1 min- Reverse lunges (step backwards to lunge rather than forwards)

1 min- Push/press ups (from easiest to hardest) either against the wall, counter, on your knees, or on your toes

1 min- Forearm plank – Remember to keep shoulders above elbows and tummy tight. To increase difficulty, touch wall in front of you with alternating hands while keeping hips still.

Well done! Can you do it again?

Quickie Workout #19

by Mollie Millington | Jun 7, 2020 | exercise, quickie

This workout is more advanced (with influences from plyometrics) and higher impact that some of the other quickies I have shared so far.  If you are new to exercise, I suggest trying a different workout to start.

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

Remember to go for QUALITY over quantity. 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 jumping jacks/star jumps, 1 min speed skater jumps, 1 min of high knee jumps

1 min- Standing on left foot with slight bend in the knee, thrust right knee up and then bring right foot down to lightly tap the ground with toes (don’t transfer any weight to your right foot). Repeat with speed for entire minute. Swing arms too.

1 min- Standing on right foot with slight bend in the knee, thrust left knee up and then bring left foot down to lightly tap the ground with toes (don’t transfer any weight to your left foot). Repeat with speed for entire minute. Swing arms too.

1 min- Prisoner squats with 180 degree turn. Perform squat with hands behind your head (this engages your core more) and as you come up jump and turn 180 degrees so you face the opposite direction. Be careful to spot or go at a slower pace to avoid getting dizzy.

1 min- Plyometric lunges- Stand with right leg in front and left leg back. Bring left knee almost to ground for a lunge and as you come up jump and switch leg positions. Repeat to keep lunging and switching legs.

1 min- Lateral hops- place a small object on the ground (shoe, cone, book- something that won’t move). Hop with both feet over the object from left to right and back right to left.

1 min- Burpees

1 min- Run in place with high knees

Awesome work! Do it again if you think you can handle it.