by Mollie Millington | Feb 28, 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 squats, 1 min jog, 1 min squats
1 min- Mountain climbers
1 min- Plank on elbows or palms
1 min- Push/press ups
1 min- Reverse curls- lift hips off ground
1 min- Scissor kicks- flutter legs 90 degrees while keeping arms in the air
1 min- Back hyperextensions on the ground
1 min- Plank
1 min- Mountain climbers
1 min- Crap tricep dips
1 min- Boat pose
by Mollie Millington | Feb 21, 2021 | exercise, quickie
To get fitter, you don’t need a gym membership or fancy equipment. Many exercises can be performed using your own body weight and things lying around the house (you won’t look at tins of soup or bottles of squash the same again). This is the premise of my quickie workouts. They are accessible for everyone to try at home.
Like all workouts, it is important to warm the body up at the start with some light cardiovascular exercise (not stretches without any other movement first). This helps prevent injury to your muscles and joints. A good warm up will leave you with a nice glow, indicating you are ready to get to work.
Here is the 56th quickie workout on my site. There are many more to come! It should take about 15 minutes. If you finish the list and feel ready for more, start back at the beginning or find another one from the site to complete. Don’t forget, my website offers a new quickie workout every Sunday, which can be used to mix-and-match for longer sessions. If you haven’t been active in a while, start with the basics such as the movements described below. Soon you will be ready for new challenges!
Note how the routine alternates muscle groups but keeps you active. Do the best you can for each minute. If you aren’t sure what the exercise is, look for a workout video. Please remember to check with your doctor before engaging on any fitness scheme.
Warm up– 1 minute walking in place; 20 star jumps; 2 minutes of step ups (you can change your lead foot if you want half way through)
1 min– press ups
1 min– squats
1 min– plank
1 min– tricep dips
1 min– right foot forward lunge with a lateral raise
1 min- lunge foot forward lunge with frontal raise
1 min– step ups
1 min– overhead press with tins of soup
1 min– wall sit
1 min– Supermans
by Mollie Millington | Feb 14, 2021 | exercise, quickie
Something different this week. You will need an exercise band and a Pilates ball to complete a few of the exercises. Remember to go for QUALITY over quantity for the different movements.
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 jog in place high knees, 1 min grapevines
1 min– Leg swings- Touch right foot behind left, causing a 1-legged squat on left leg. Then swing right leg up to right side at a comfortable height. Keep leg straight.
1 min– Knee circle with ball- Holding a small Pilates ball (or pillow) in knee pit, make small circles with knee 30 seconds one direction then switch direction.
1 min– Side knee raise with ball – Keep knee bent at 90 degree. Lift knee out to the side to a comfortable height without moving upper body.
1 min– Calf raises – Stand on your toes then slowly lower down to ground
1 min– Plies – Feet shoulder width apart (with slight foot turnout) and hips tucked under, lower down as low as you can without sticking out bum or leaning forward.
1 min– Lat pulldown with band- Hook band over a secure railing or door. Hands should be in a wide grip over your head. Keep elbows relatively straight and lower hands down to shoulder height.
1 min– Torso twist with band – Keep gaze and hips forward so only torso moves. This shapes abs with the resistance from the band.
1 min– Lunges
1 min– Bicep curl with band
1 min– Leg abduction with band – Tie band in a loop and place around ankles. With slight bend in supporting knee, bring other leg away (think alien abduction for away!) from body.
1 min– Boat pose
1 min– Plank
1 min– Side crunch
by Mollie Millington | Feb 7, 2021 | exercise, quickie
Aren’t Beyonce’s curves are amazing? She embraces being a healthy woman and we all should too. Today’s workout targets the backside. A strong bum will make you a better runner and able to lift more things! Walking uphill is also great for strengthening your glutes. How about finding a hill and completing this workout at the top?
As always, 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– Walking lunges forward for 1 minute, then reverse lunges for 1 minute. 2 minutes of squats with alternating knee lift.
1 min– Deadlifts
30 sec each leg- Arabesques
1 min– Wall sit
1 min– Box jumps or run ups
2 min– Squat down and hold for 10 seconds. Squeeze bum on the way up.
1 min– Clams with resistance band around your thighs (if you have a band, no worries if not)
1 min– Hip raise
1 min– Mountain climbers
1 min each leg– Laying leg abductions- lay on your side with bottom arm extended. Rest head on arm. Lift upper leg up to 90 degrees and then return to start.
Complete the following exercises all on one side before switching to the other.
30 sec– Fire hydrant- Kneel on hands and knees. Keep knee at 90 degrees and lift leg out to side, like a male dog near a fire hydrant.
30 sec– Heel pulse- Kneel on hands and knees. Keep knee at 90 degrees and lift heel up to sky in small pulses.
30 sec– In and out- Bring knee in to chest and then extend straight behind you.
30 sec– Straight leg pulse- Keep leg extended (with toe pointed) creating a straight line with back. Pulse up and down about 2 inches.
by Mollie Millington | Jan 31, 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– 40 squats, 40 walking lunges, 20 jumping jacks/star jumps
1 min– ‘Around the world’ lunges (right forward lunge, right side squat, right reverse lunge, left reverse lunge, left side squat, left forward lunge)
1 min– Stand in a doorway and press arms continuously against door frame trying to make a T
1 min– Wall sit
1 min– Burpees (with push/press up at bottom)
1 min– Mountain climbers
1 min– Plank
1 min– Leg lifts
30 sec– Side plank, each side for 30 sec
1 min– Mountain climbers
1 min– Burpees
1 min– Wall sit
by Mollie Millington | Jan 24, 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).
1 min– Chest press at angle on ground – 1 arm at time, add crunch on 3rd press
1 min– Bird dog- Kneel on all 4s. Lift opposite arm and opposite leg to create a straight line with back
1 min– Crunch – Bring knees in and head up
1 min– Single leg dip toe, then double
1 min– Deadlift with row – Row when bent over
1 min– Reverse lunge from a low step
1 min– Twisting Dumbbell Presses – Start with palms facing behind you end palms facing away above your head
1 min– Tricep extension
1 min– Side lunge with ball or weight – Step out 45 degrees and touch weight to mid-shin or foot
1 min– Figure 8s with ball or light weight around legs
1 min– Incline press ups
1 min– Swimmer’s leg lifts – Have someone stand over your head and push your legs towards ground. Don’t let your legs touch the ground. Lift your legs back up again. You can hold on to their ankles for support.
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