Today we are going to be focusing on the core. Perform this routine 3 times a week, and you will start feeling stronger and see some definition around your mid-section. You will need dumbbells or a closed jug of water for resistance.
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- 1 min squats, 1 min mountain climbers, 1 min jumping jacks/star jumps 30 sec each side- Teapot exercise- Standing up, have a weight or jug of water in one hand. Place other hand on your waist. Lower the hand with the weight down as far as you can, while keeping the body in the same plane (don’t lean forward or back). Return to standing position using the abdominal muscles on the other side 1 min- Deadlift- Holding a dumbbell in each hand, start bent over with hands at shin level. Keep back straight and stand up by simply moving the hips forward. Arms just hang naturally 1 min- Leg lifts 1 min- Supermans 1 min- Hip extensions 1 min- Mountain climbers 1 min- Ballet crunch- lay on back with feet on floor and knees bent. Hold arms as if you are hugging a tree (or in first position). Start counter-/anti-clockwise and lift shoulder blades off the ground so you go up to the right (3 o’clock), rotate torso so arms are at 12 o’clock, then over to 9 o’clock and finally back down to the ground 1 min- Reverse crunch 1 min- Ballet crunch clockwise 1 min- Burpees 30 sec each side- Side crunches- lay on back with feet on floor and knees bent. Place finger tips on ears and keep elbows wide. Drop knees to one side, but keep shoulders flat on ground. Crunch for 30 seconds then drop knees to other side and crunch for another 30 seconds
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- 1 min walking lunges, 1 min squats, 1 min step ups 30 sec each leg- Leg abductions 1 min- Overhead press 1 min- Wall sit 1 min- Reverse walking lunges (Yes, walk backwards! Be careful) 1 min- Bicep curl 1 min each direction- Walking side squat- keep bum low and walk like a crab 1 min- Jumping jacks/Star jumps 1 min- Frontal raise with calf raise 1 min- Dead lift 1 min- Leg lifts 1 min- Bicycle ab exercise
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- 10 jumping jacks/star jumps, 10 squats, then 9 of each, 8 of each, and so on until 0 30 sec- Run in place with high knees. Get them up! 1 min- Sumo squats- legs wide apart with feet at 45 degrees 1 min- Stand in a doorway and push hands out to try and make a letter T. Hold it for the entire minute 1 min- Wall sit 1 min- Calf raises 1 min- Plank 1 min- Froggy crunch- lay on back with soles of feet together and knees apart. Straighten arms and point fingers towards toes. Reach fingers toward toes and lift shoulder blades off the ground 1 min each side- Clams- Lay on side with knees bent and legs on top of on another. Keep feet together as a hinge and lift top knee up. Return it to starting position. Repeat 1 min- Push/press ups on knees or toes 1 min- Prisoner squats- fingertips on ears. Squat down and then jump up as high as you can 1 min- Push/press ups on knees or toes (or against a wall to make it easier) 1 min- Walking lunges
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).
My workout for today was featured on the Zero Calorie Advent Calendar a long time ago. Two fellow bloggers and I spent a few years creating free workouts, recipes and shopping deals to help make December a little more bright. My apologies for the poor lighting but you would still be able to complete the set. I hope you enjoy!
You are going to need a park bench or stable chair for today’s workout. Have fun!
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- 1 min squats, 1 min walking lunges, 1 min hopping 1 min each leg- Bulgarian squats (one foot is up behind you on a stationary chair or bench as you squat) 1 min- Incline push/press ups on the bench or chair 1 min- Plyometric lunges 1 min- Triceps dips on bench 30 sec each side- In press up position (on your toes!) bring your knee to the outside of your elbow. Alternate legs 1 min- Bicycle crunches 1 min- Supermans 1 min each leg- Lunge and then bring back knee up as you stand up 1 min- Burpees! With a press up on the bottom. You can use the bench to make the move a little easier 1 min- Prisoner squats- hands on your ears. Keep elbows wide. Squat down then jump up 1 min- Sit on edge of bench. ‘Dip toes in the water’ by pivoting at the hips and keeping knees at same angle. Touch toes to the ground
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- 1 min Hop-hop-squat, 1 min walking lunges, 30 sec run in place,30 sec run in place with high knees 1 min- Walking side squats-keep bum low and stay in one direction 1 min- Wall sit 1 min- Walking side squats-keep bum low and walk in other direction 1 min- Push/Press ups 1 min- Russian twists 1 min- Toe touches 30 sec each side- Side plank 1 min- Prisoner squats 1 min each leg- Arabesques- Keep toe pointed and leg straight 1 min- Jumping jacks/Star jumps 1 min- Lateral raises
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