by Mollie Millington | Jul 4, 2021 | exercise, quickie
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 stationary lunges, 1 min side squats, 1 min jumping jacks/star jumps
1 min- Stand in door frame and push hands away from you against frame
1 min- Tricep kickbacks (either one at a time or both arms at the same time)
1 min- Wall sit
1 min- Squat thrusts
1 min- Boat pose
1 min- Leg lifts
1 min- Back hyper-extensions on the ground
1 min- Hop over a cone, pair of shoes, bottle of water. Be careful not to trip!
1 min each leg- Lunge and raise knee up of back leg with each rep
1 min each side- Teapot standing ab exercises- hold weight in on hand and have other hand on hip. Lower weighted hand done while keep body in same plane. Slowly stand up straight
1 min- Prisoner squats
by Mollie Millington | Jun 27, 2021 | exercise, quickie
Lucy on the Lookout asked for an arms workout. So here it is! Remember that quickies are meant to be easy to do with little or no kit. Feel free to use weights instead of water bottles if you are up to the challenge and have some handy.
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 Skip rope, 1 min run with high knees, 20m bear crawl, 20m crab walk
1 min- Walking lunges
1 min- Tricep dip
1 min- Wall sit with bicep curls holding water bottle
1 min- Deadlift with upright row
1 min- Side squats- 30 sec each direction, keep low the entire time
1 min- Pec fly
1 min- Bent over row
1 min each leg- One legged squat
1 min- Push/Press ups (or if your name is Lucy, make them decline by elevating your feet)
1 min- Tripod plank- only use 1 arm and be sure to keep your hips parallel to the ground (don’t twist hips!)
1 min- Hip raises
1 min- Abdominal crunch
Let me know what you think, Lucy! 🙂
by Mollie Millington | Jun 20, 2021 | exercise, quickie
This week you will need access to a set of stairs. Please be careful and hold on to the railing if you need to.
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 2 min, 1 min jumping jacks/star jumps
1 min- Box jumps on lowest step
1 min- Squat thrust
1 min- Tricep dips on stairs
1 min- Walk up steps 2 at a time. Walk down
1 min- Incline push/press ups. If you are more advanced, try decline
1 min- Spiderman crunch- Start in press up position on toes. Bring knee to outside of elbow. Alternate sides. If this is too difficult, bring knee to chest
1 min- Leap forward on 2 feet as far as you can for 30 seconds. Then turn around and repeat back to starting point
1 min- Side step lunges- Start in standing position. Step out to the right, keeping toes pointed forward and lunge to the right by bending the knee. Step back to center. Repeat on the left side
1 min- Reverse lunges- Start in standing position. Step right foot back and lower knee to lunge. Step back to center. Repeat with left leg
30 sec- Small arm circles forwards
30 sec- Small arm circles backwards
1 min- Jumping jacks/star jumps
by Mollie Millington | Jun 13, 2021 | exercise, quickie
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- 2-3 minute jog/run, 10 burpees, 1-2 minute run, 10 burpees
1 min- High knee jumps – jump in air and bring knees up to hit your hands while elbows are at 90 degrees
1 min- Hop, hop, low squat with cross, jab, cross, jab
1 min- Jump/Skip rope (you can pretend if you don’t have one on hand)
1 min- Alternating side squats
1 min- Alternating reverse lunge
1 min- Tricep dips
1 min- Push/Press ups
1 min- Tricep dips
1 min- Leg lifts
1 min- Supermans
1 min- Wall sits
by Mollie Millington | Jun 6, 2021 | exercise, quickie
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- jumping jacks/star jumps, 1 min- prisoner squats (fingers on ears, squat down and then jump as high as you can)
1 min- Walking lunges
1 min- Cocoons
1 min- Reverse walking lunges (walk backwards)
1 min- Leg lifts
1 min- Bicycles
1 min- Bear crawl if you exercise regularly, push/press up if you are new to exercise
1 min- Crab dips for triceps
30 sec each side- Side plank
1 min- Jumping jacks/star jumps
1 min- Deep squat pulses while on toes
1 min- Around the world arms holding a water bottle or light weight
by Mollie Millington | May 30, 2021 | exercise, quickie
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- mountain climbers, 1 min- jumping jacks/star jumps, 1 min- mountain climbers
1 min- Frontal and lateral raise (so arms are in L shape, alternating sides)
1 min- Plyometric squats (jump to switch which leg is in front)
1 min- Inchworm
1 min- Jump forward by going into deep squat and then swinging arms to jump forward and land on both feet
1 min- Bicep curl- lift hands up for 3 counts and lower for 1 count
1 min- Speed skater jumps
1 min each leg- Lunge and then bring knee up before repeating
1 min- Press ups against the wall, back of a bench, or on the ground
1 min- Leg lifts with holding feet above ground for 5 seconds before lifting legs up again
1 min- Crunches
1 min- Walking plank by going from elbows and then up to hands, then back to elbows
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