by Mollie Millington | Oct 25, 2020 | exercise, quickie
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).
Warming up is very important, especially in colder temperatures. Do not skip this step! At the other end of the workout, remember to spend 5 minutes stretching out. Hold each stretch for 15-20 seconds. Do not bounce.
Warm up- 2 min- walking up and down steps, 1 min- place hands on bum and running in place with heels touching hands, 1 min- run in place with high knees
40 reps- Jumping jacks/star jumps
40 reps- Lunges (each leg)
40 sec- Wall sit
40 reps- Push/press up against wall, counter or on the ground
40 reps- Leg lifts
40 reps- Crab dip (for triceps) (women can do this too!)
40 sec- Side plank (each side)
40 sec- Mountain climbers (men can do this too!)
40 reps- Step out squats – stand with feet together, take a step out to the right and squat. Return to center. Repeat on left side.
by Mollie Millington | Oct 18, 2020 | 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).
Warming up is very important, especially as the temperatures get colder. Do not skip warm ups. At the other end of the workout, remember to spend five minutes stretching out.
Warm up– 1 min walk in place, 1 min squats, 1 min jumping jacks/star jumps
1 min– Plyometric lunges- Stand in a forward lunge position. Lunge by dropping back knee almost to the ground, then jump up and switch the position of your feet.
1 min– Hold a bottle of water or can of soup in each hand. Stand with arms up out to side (forming a letter T). Hold arms there!
1 min– Wall sit
1 min– Push/press up on knees or toes
1 min– Forearm plank (to make more challenging hop feet out and back to centre)
1 min– Boat pose
1 min– Bicycle crunch- Take these nice and slow to feel the burn.
1 min– Sit on knees. Raise bum about an inch above bum. Rotate hips in small circle for 30 sec then change direction. You should feel this in your thighs.
1 min– Squat by bringing bum down to touch a chair but do not sit down (this helps you develop a full range of motion). Squeeze bum on the way up. Repeat.
1 min– Stand in doorway and press hands against each side of frame. Hold it there.
1 min– Bent over row with water or cans in your hands
by Mollie Millington | Oct 11, 2020 | 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).
Autumn is here and the leaves are changing colors in London. I am asking you to go for a 15 minute walk or run (feel free to head back after 15 minutes to make your route a whopping 30!).
Start off slower that your normal pace to warm up for 3-5 minutes or until you start to break a sweat. To keep your activity interesting, see the rules below to amp it up.
Every time you see a …… Do………
White or silver car 10 jumping jacks/star jumps
Dog 20 squats
Bench 10 press ups on the back of the bench AND 10 tricep dips
Mail/Post office box Pretend to jump rope for 30 seconds
Another runner Run/walk faster for 10 seconds
Take a photo and tag me on Instagram at the end of your walk.
by Mollie Millington | Oct 4, 2020 | 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).
You will need a timer for this Tabata workout. If you have a smart phone, look for an interval time app. Set it for 20 sec/10 sec x eight cycles.
Here is your workout:
8 cycles of 20 seconds of alternating forward lunges with 10 sec of rest = 4 min
8 cycles of 20 seconds of press ups with 10 sec of rest = 4 min
8 cycles of 20 seconds of prisoner squats with 10 sec of rest = 4 min
* prisoner squat engages the core because fingertips are kept by ears. Squat down and jump up out of squat.
4 cycles of 20 sec of crunches with 10 sec rest, followed by 20 sec reverse curl with 10 sec rest = 4 min
by Mollie Millington | Sep 27, 2020 | 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- Walk up and down stairs for 3 minutes
1 min– Wall sit
1 min– Plank
1 min– Jumping jacks/star jumps
1 min– Hold arms out in a lateral raise (so body is ‘T’ shaped). Hold for 1 min. If easy, hold a can of soup or weight in each hand.
1 min– Wall sit
1 min– Plank
1 min– Jumping jacks/star jumps
1 min– Left leg one legged squat
1 min– Right leg one legged squat
1 min– Wall sit
1 min– Plank
1 min– Jumping jacks/star jumps
1 min– Mountain climbers
by Mollie Millington | Sep 20, 2020 | 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– Walk/run for 2 min, skip rope for 2 min
1 min– Squats on bench/chair (to help you bring your squat low, touch bum to seat without transferring weight)
1 min– In a doorway, push hands out to sides against door frame and hold
1 min– Walking lunges
1 min– Jumping jacks/star jumps
1 min– Calf raises
30 sec– Left side plank
30 sec– Right side plank
1 min– Bicycle crunch
1 min– Swimmies- lay on stomach with arms outstretched. Move all limbs in a flutter pattern slightly off ground to engages lower back.
1 min– Push/press up on knees or toes
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