by Mollie Millington | Mar 29, 2020 | exercise, quickie
Today’s workout is all about the fabulous number 30. Try to complete the 30 repetitions of each exercise without a break, but listen to your body too. Record how long it takes you to do one round and then challenge a friend to up the ante!
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. Incorrect form will not allow the exercise to be effective. Breath on the excursion (i.e., 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.
Warm up- 1 min jumping rope (You can pretend to jump rope if one isn’t handy. Get those feet off the ground!)
and 1 min speed bag (Pretend you are repeatedly hitting a speed bag with alternating hands and bouncing back and forth on feet)
30 reps- Squats with the objective of going low by getting your thighs parallel to the ground
30 reps- Jumping jacks/star jumps
30 reps- Push/press ups (can be “regular,” on knees, or against the wall)
30 reps of the following exercises on each leg, starting with the right leg then the left.- I call this the “fire hydrant set.” Get on your hands and knees. #1 Lift the right knee up and out to the side with the knee at a 90 degree angle. Return to the ground. Repeat 30 reps on the same side. #2 Elevate right knee behind you so thigh is in line with the back. Foot should be flexed. Raise foot by pushing heel up to the ceiling, repeating 30 times. #3 Still with the right leg, extend leg straight behind you and then bring knee into to chest.
30 reps- Abdominal crunches. You choose the style. Be sure to look up and behind you to avoid pulling with the neck.
30 reps- Reverse crunches. Lying on the back, lift your hips up off the ground using your abdominal muscles. Don’t rely on momentum for this one.
30 sec- Side plank. Keep your tummy tight!
30 sec- Side plank on the other side. Tummy tight!
You have now completed 300 repetitions/seconds. Well done! Do it again.
by Mollie Millington | Mar 22, 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.
Warm up- Side squats facing the same way. 30 steps left and then 30 steps to the right. Repeat 3x. Stay low with bum sticking out.
1 min-Stationary squat with a leg lift (alternating legs). Only raise your leg as high up that is in a comfortable range of motion for you. Keep your posture tall and torso upright. You can hold on to the back of a chair for balance if you need to.
30 sec- Calf raise (preferably on low step).
1 min- Holding medium weights (or a soup can or filled water bottle) keep elbows next to your side (but don’t dig elbows in). Keep palms facing away from body. Keep wrists locked. Exhale as you bring your hands up towards your body. Inhale as you straighten your arms. Use only your muscle to flex and extend the elbow. Keep upper body still to avoid using momentum to assist you with the lift.
1 min- Keeping the weights in your hands, perform a lateral raise. Holding weights by your sides with the palms facing the body. Raise arms out to side to make your body shaped like a letter ‘T.’ Be sure to only lift arms to shoulder height. Raising your arms higher puts you at risk for damaging your shoulders.
30 sec- Calf raise (preferably on low step). Hold weights for extra resistance.
1 min- Overhead press. Squat with feet shoulder-width apart. Sit back with weight in heels. Have weights held at shoulder height with palms facing away from you. As you stand up from the squat, exhale and straighten your arms above your head.
30 sec- Run in place with high knees.
30 sec- Speed skater jump. You do not need to hold a weight.
1 min- Prisoner squats (similar to overhead press without weights). Squat down and explode out of the squat into a jump straight up in the air. For extra difficulty raise hands up in the air as you jump.
1 min- Leg lifts. Only lower legs as low as you can without your lower back coming off the ground.
1 min- Crab walk.
1 min- Bear walk. If you are more advanced, you can walk without lowering knees to ground. Good form is very important so make sure you have the basics down first. Video progressing to more challenging versions.
Repeat the workout if you can or mix and match with the others. Good luck!
by Mollie Millington | Mar 15, 2020 | exercise, quickie
If you have a jump rope handy, you can use it in the workout. You can also pretend to jump rope by jumping up and down and circling your wrists. A kitchen timer or app will be handy 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.
Warm up- Jump rope for 2 minutes (you can skip or hop with both feet off the ground).
1 min- Reverse lunge by stepping back with alternating left and right foot. Think about dropping the back knee to the ground.
1 min- Jumping jacks/star jumps
1 min- Wall sit – Sit with back against wall and knees at 90 degrees. If this is easy, hold a weight in your hand.
Shake your legs out to get rid of the lactic acid. Good job!
30 sec- Plank on forearms with bum in alignment with head. Keep abs tight!
1 min- Hip raise lying on your back- Lift your hips up in the air so there is a straight line from the shoulders to the knees. Drop hips ~3 inches and squeeze bum to bring hips back up.
1 min- Superman by flipping over onto your tummy. With arms extended above your head, gently lift opposite arm and opposite leg ~2 inches off the floor. If you are more athletic, raise all 4 limbs up. For this you only need to feel your lower back working a bit to be effective. If you feel sharp pain, stop.
30 sec- Kneel on a towel or the carpet. Raise your bum so it is just off of your feet. Do small hip circles to the left. Try to stay just above your heels. The pain means it is working! Focus on breathing.
30 sec- Hip circles to the right. Keep breathing.
Shake out those legs!
1 min- Jump over the rope. Lay it straight on the ground and stand so your feet are parallel to the rope. Hop side to side over the rope.
30 sec- Step on the rope with the rope hand so that your elbows are at 90 degrees and your forearms are parallel to the ground. Try to pull the rope up for 30 seconds (the rope will not allow you to do this but should make your biceps contract for the duration).
20 reps- Shoulder dislocations- Either fold the rope in half or hold each end, depending on how long your arms are. Imagine the rope is a stick (or you can use one) and try to keep your arms straight as you lift your arms over your head and behind you. You do NOT need to go as fast at the guy in the video goes!
30 sec- Step on the rope again, but this time lift your arms out to the side (similar to a lateral raise). Keep arms straight and try to ‘lift’ for the time to keep shoulders and back tense for the duration.
Give the routine another go if you can!
by Mollie Millington | Mar 8, 2020 | exercise, quickie
Today’s quickie is based on using a set of stairs. For this, you will need to have some balance and coordination. When choosing your set of stairs, be sure to choose one that has a handrail. The exercises listed are only for going UP the stairs. Be slow and controlled walking down the stairs because there is a lot of force on your knees.
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. Also, 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.
2 min- Warm up walking up and down the stairs.
1 min- Two steps at a time leading with the right leg. Hold on to the railing if you need to. Remember to descend the stairs normally.
1 min- Two steps at a time leading with the left leg. Remember to descend the stairs normally.
20-30 reps- Calf raise on the bottom step. Place the ball of your foot on the edge of the step and lift your heels up and down for a full range of motion.
1 min- Side squat with left foot on 2nd step and right foot on floor.
1 min- Side squat with right foot on 2nd step and left foot on floor.
1 min- Push/press ups incline (hands on steps) for beginners. Decline (feet on steps) if you are more fit.
10-15 reps- Bulgarian squat Face away from steps. Place left foot on first or second step. Lower left knee as low as you can (stop before it reaches the floor) by bending right leg. Leave feet in place and you stand up. Repeat.
10-15 reps- Bulgarian squat Face away from steps. Place right foot on first or second step. Lower right knee as low as you can (stop before it reaches the floor) by bending left leg. Leave feet in place and you stand up. Repeat.
5x- Run up steps for beginners. OR 3x- Hop up the steps (one at a time) if you are more fit.
1 min- Triceps dips on bottom step.
Repeat for more heart-pounding fun.
Tag me on Twitter or Instagram (@ptmollie) before or after your workout so I can cheer you on.
by Mollie Millington | Feb 23, 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 consult your doctor before engaging on any fitness regime.
Go for quality over quantity. Breath on the excursion (ie, exhale when pushing yourself up on the press up, inhale as you return to the ground).
This week’s workout I am borrowing from CrossFit Thames (CFT). A few summer’s ago, I attended a few of their outdoor sessions and this was one of them. They gave me permission to share. You don’t need any kit but you will need 30 m of space to run.
Be sure to warm up by walking, running, or skipping rope. Once you break into a light sweat, you are ready to begin.
We start with EMOM (every minute on the minute) for four minutes. Complete the following (based on your fitness level) in one minute and then rest for any leftover time within the minute.
For beginners:
- 3 burpees
- 5 push/press ups
- 7 lunges (stationary or walking)
For intermediate to advance fitness levels:
- 8 burpees
- 10 push/press ups
- 12 plyometric lunges
Minute 5: Suicides/Shuttle runs from starting point to 10 meters, back to starting point. Then starting point to 20 meters, back to starting point. Finally, starting point to 30 meters, back to starting point. This needs to be completed within one minute.
Repeat the above five minute program four times through for a wicked 20 minute workout. Remember to listen to your body, as this one is a little more advanced. I encourage you to give it a go though. You will never know you can do it unless you try!
by Mollie Millington | Feb 16, 2020 | exercise, quickie
You can use a kitchen timer to keep track of your intervals. Perform once through and keep going if you can. 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 press up, inhale as you return to the ground).
This workout can be done inside or outside.
1 min- Walk
30 sec- Jog with high knees
1 min- Squat with leg lift at the top. Alternate knees.
1 min- Jumping jacks/star jumps
1 min- Feet shoulder width apart, arms out to side in a letter T, touch opposite hand to opposite toe then come up straight and repeat on other side (work those obliques).
1 min- Stand with feet together, bring one foot back and drop that knee almost to the ground for a reverse lunge. Keep front knee over the ankle when you are down and then bring your back foot to the starting point. Repeat on the other side.
1 min- Pilates 100 Remember to inhale for 5 counts and exhale for 5 counts. Don’t pull with your neck and keep legs in table top position and shoulders off the ground. If your neck hurts, stop.
30 sec- Side plank on your right side. Keep the top leg’s foot in front of the bottom foot.
30 sec- Side plank on your left side. Keep the top leg’s foot in front of the bottom foot.
1 min- Russian twist. You can hold a weight or ball if you want to add resistance.
1 min- Crab dip not an appetizer but rather a way to work your triceps. Start with your hips high and tummy tight. Bend elbows to lower hips.
1 min- Frog crunch Have your legs in a butterfly stretch position while lying on your back. Keep your heels up but toes on ground for extra challenge. Or you can bring your feet up as shown in the video. Keep your tummy tight and don’t pull with your neck.
10 minutes and you are done! Add a cool down by walking for 1 minute. Stretch a bit too as your muscles and joints will be warm. Make 2020 the year of flexibility.
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