by Mollie Millington | May 17, 2020 | exercise, fitness, quickie
Today’s workout will target the hips and bum- just in time for summer! 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- 2 minutes of squats with feet hip width apart. Keep weight in the heel. Stick bum out as if sitting in a chair. If you can get your thighs parallel to the ground at the bottom of the squat. Squeeze your bum on the way up.
1 min- Clams with left side down.
1 min- Clams with right side down.
1 min- Kneel on all all 4’s. Raise left knee up to side while keeping knee at 90 degrees (think of a male dog marking his territory on a fire hydrant).
1 min- Kneel on all all 4’s. Raise right knee up to side while keeping knee at 90 degrees (think of a male dog marking his territory on a fire hydrant).
1 min- Roll ups
1 min- Kneel by sitting on feet. Lift bum so it is barely off feet. Swing hips in little circles clockwise for 30 sec, then counter/anti-clockwise for 30 seconds. Keep hips low! You will feel this in thighs and bum.
1 min- Stand and hold onto the back of a stable chair or counter. Arabesque with the left leg by keeping the leg straight and toe pointed. Raise left leg with little pulses while keeping the chest high and back straight.
1 min- Arabesque with the right leg by keeping the leg straight and toe pointed. Raise right leg with little pulses while keeping the chest high and back straight.
1 min- Continue to hold on to chair for balance. Left knee should be raised at 90 degree angle. Make small circle clockwise for 30 secs then counter/anti-clockwise for 30 seconds. Smaller circles are more effective.
1 min- Continue to hold on to chair for balance. Right knee should be raised at 90 degree angle. Make small circle clockwise for 30 secs then counter/anti-clockwise for 30 seconds. Smaller circles are more effective.
Well done! Be sure to stretch your booty when you are finished with the workout.
by Mollie Millington | May 10, 2020 | exercise, fitness, 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).
Warm up- 2-3 minute brisk walk or jog (you should break into a light sweat, if not keep going!)
1 min- Step ups on a curb or step. (Step up with your right foot, then your left foot. Step back down with your right foot and follow with your left foot. Do this for 30 seconds then switch to left foot leading.)
1 min- Triceps dip on the curb or step. Keep hips close to step and only use arms to go up and down.
30 sec- Side plank with left arm on the bottom. Keep hips up (don’t let them sag).
30 sec- Side plank with right arm on the bottom. Keep hips up (don’t let them sag).
1 min- Calf raises on low step or curb.
1 min- Shuffle to the right for 3 steps (keep low in a squat) and then punch across your chest with left hand. Go back the other way (shuffle left for 3 steps and punch with right hand).
1 min- Feet hip width apart, squat so bum is out and weight is in your heels. When you go to stand up straight, raise your hands above your head. Repeat.
1 min- Pretend you are hitting a speed bag (from boxing) with alternating hands that is just above your forehead. You don’t need to extend your arms fully. Keep the feet moving too by bouncing on your toes. Be quick!
1 min- Run in place and get your knees up high!
1 min- Press/Push ups using the steps to make it easier (at an incline) or harder (decline).
This workout is a bit more cardio than the others. Feel free to mix and match with one of the previous quickies.
by Mollie Millington | Apr 26, 2020 | exercise, quickie
You can use a kitchen timer to keep track of your intervals or download a Tabata interval timer app. If you are unclear what the exercise is I am describing, please look for a video or arrange for an in-person tutorial.
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).
Tabata is a high intensity interval training (HIIT) exercise technique that lasts 4 minutes. Within that 4 minutes, you perform eight intervals that each last 20 seconds with 10 seconds of rest in between. For those 20 seconds, you should go all out to almost your maximum effort for as many reps as you can. I hope you are ready for this!
Warm up: By walking or running for 2-5 minutes until you break into a light sweat.
First 4 minutes: Squats 20 seconds on, 10 seconds of rest 8X.
One minute of rest.
Next 4 minutes: Push/press ups 20 seconds on, 10 seconds of rest 8X.
One minute of rest.
Next 4 minutes: Mountain climbers 20 seconds on, 10 seconds of rest 8X.
One minute of rest.
Final 4 minutes: Reverse curls (lift hips up in air) 20 seconds on, 10 seconds of rest 8X.
You are done! I can’t wait to hear how it goes.
by Mollie Millington | Apr 19, 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. 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).
Please consult your doctor before engaging on any fitness regime.
Perform each of the following exercises for one minute.
- Jumping jacks/Star jumps
- Squats
- “Around the world” lunges- R front lunge, L front lunge, L side squat, L reverse lunge, R reverse lunge, R side squat
- Prisoner squats- squat with an explosive jump
- Push/press ups- against the wall or counter if you are a beginner or on your knees or floor if more advanced
- Jump rope- you can pretend to skip if you don’t have a rope
- Plank
- Push/press ups- against the wall or counter if you are a beginner or on your knees or floor if more advanced
- Crab tricep dips
- Right foot forward lunge with arms raised out in front to chest height when back knee drops down
- Left foot forward lunge with arms raised out to the side to shoulder height when back knee drops down
Go through it once and see how you feel. If you are feeling good and have the time, go through it again! Make the time.
by Mollie Millington | Apr 17, 2020 | exercise, How to, workout
The new normal is staying at home. While my first three weeks of lockdown wasn’t very active, I am now feeling ready to start working out properly again. Running a mile a day has been a good stress reliever, I know that if I don’t start strength training again, my running will suffer. I worked hard with a personal trainer in December and January to strengthen my glutes and hamstrings. My physiotherapy was also a priority. But none of this has happened as of late.
Lockdown in the UK has been extended for another three weeks, so I think it is time for me to develop a routine again. (Plus, my 30 Days to Happy program has given me a little bit of a kick in the bum). If you are also ready to start exercising at home, here are my tips on how to workout at home.
Setting up a space
Living in the UK, our flat is pretty small. You don’t need a lot of space though to have a workout area. The space just needs to have enough room to move, both left, right, front, back, and overhead. Also, check to make sure there are not any low hanging lights overhead. Think outside the box and move furniture around if you can. You can also have different areas in the house that work for different movements, such as squats in your office, lunges in your kitchen, and yoga on your patio. Order equipment that is easy to store- such as exercise bands, jump rope, and a yoga strap. Have a look in my Self-Isolation store* for other items that might be useful for your fitness journey.
Safety
Most importantly during this time, you are feeling ill, do not exercise. Also, be sure that the space you are exercising in is safe- there is nothing on the ground to trip over and that you have enough room to move for the exercises required. Keep water nearby and hydrate often (so many of us are drinking alcohol these days, water will help no matter what!). Finally, go for quality over quantity when performing repetitions. Good form is very important to ensure you will not become injured and works the targeted muscle group most effectively. Online classes will never be as good as having an instructor there to correct your form so do pay particular attention to their instructions. If a certain move causes you pain, or you are not confident on how to do it, YouTube has a lot of demonstration videos that are helpful. Or get in touch with me and we can have a video call to address.
Goal setting
I am a firm believe in SMART goal setting and my ethos is to do what is fun. Why not combine the two to make keeping a training schedule something you look forward to rather than avoid? Set your fitness goals for what you enjoy. For example, if you hate running, don’t set a goal to run every day. Explore different ways to move if you haven’t found something you love yet. There are many free fitness classes available online, and therefore an opportunity to try a new type of exercise class nearly every day. In these uncertain times, I would also recommend having a self-care goal- such as meditating 5 min a day or unplugging for an hour every afternoon. Finally, allow some wiggle room in your goals. Rather than have a goal to do something every day of the week, set your target to five times per week to allow for off days.
The above tips will help you find space in your home and your day to move a bit more. Physical activity will help relieve stress and maintain good immunity. Remember that the exercises don’t have to be high impact, just something you enjoy.
*affiliation link that costs you nothing additional but helps fund the running of this site.
by Mollie Millington | Apr 12, 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.
Please consult your doctor before engaging on any fitness regime.
Remember to go for QUALITY over quantity. Breath on the excursion (IE, exhale when pushing yourself up on the push up, inhale as you return to the ground). Keep your abs in as if there is a string from your belly button pulling through to your spine. Please email me if you want tips on how to make the quickies easier or more challenging (mollie@ptmollie.com).
2 min- Walking up and down stairs (or you can walk/run outside or in place if stairs are not available)
1 min- Wall sit
1 min- Walking lunges bringing back knee down almost to the ground
1 min- Prisoner squats (squats with a jump)
1 min- Push/press ups either against a wall or counter, on your knees or ‘regular’
1 min- Reverse curls (an ab exercise)- lay on back and lifting hips up in the air when feet are brought towards head.
30 sec- Side plank on right side
30 sec- Side plant on left side
1 min- Push hands against door frame on each side trying to create a letter T/push door frame open. Count to 10 then rest for 5 and repeat until minute is up.
Repeat this workout if you are feeling good, or add another quickie onto it!
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