by Mollie Millington | Aug 2, 2020 | exercise, quickie
You can use a kitchen timer to keep track of your intervals. 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. Of course, 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– Jog, run, or climb up and down stairs for 5 minutes or until you break out into a light sweat.
1 min- Hold a low squat with a slight pulse
1 min– Push/Press ups against wall, on your knees, or regular
1 min– Supermans- lay on your tummy, lift all 4 limbs a little bit off the ground to work your lower back
1 min- Toe touch crunches
1 min– Walking lunges
1 min– Hold a low squat with a slight pulse and alternate lifting one heel with each pulse
1 min– Burpees
1 min– Jumping jacks/star jumps
1 min– Wall sit
Take some time to stretch after this workout, especially your quads! Great job.
by Mollie Millington | Jul 26, 2020 | exercise, quickie
You can use a kitchen timer to keep track of your intervals. 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– Skip rope for 1 minute, skip across a field and back for 1 minute, skip rope for 1 minute
30 sec– Lay down on your right side so bottom arm is extended and head is down on the arm. Lift the top (left) leg up as far as it will comfortably go (up to 90 degrees). Keep leg straight.
30 sec– Bend left leg so left foot is on ground in front of right knee. Lift right leg up as far as is comfortable to you. Keep leg straight.
30 sec each– Repeat two previous exercises but on other side.
1 min– Forearm plank
30 sec– Push/press ups in a “normal” positions on your toes (not on your knees if possible. At least give it a try!)
1 min– Standing squats (try to get low, stick out bum and keep your weight in your heels)
1 min– Prisoner squats (keep hands on head to engage abs though this exercise)
1 min– Calf raises, preferably on a low-step to allow for a large range of motion. Hold on to the railing!
1 min– Bicep curls (you can use books, cans of soup, water bottles, etc if you don’t have weights)
1 min– Lateral raise by raising arms to side to form a “T” shape with your arms at shoulder height.
Amazing job! Can you do it again?
by Mollie Millington | Jul 19, 2020 | exercise, quickie
You can use a kitchen timer to keep track of your intervals. 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– Around the world lunges (Right forward lunge, left forward lunge, left side squat, left back lunge, right back lunge, right side squat, Repeat)
1 min– Jumping jacks/star jumps
1 min– Squats (aim to get thighs parallel to the ground)
1 min– Jumping jacks/star jumps
30 sec– Stand in a door way and press arms out to side against door frame
1 min– Skip across the lawn, down the hall, or with a rope
30 sec– Stand in a door way and press arms out to side against door frame
1 min– Run in place with high knees
1 min– Tricep dips with a sturdy chair, stool, or step
1 min– Crab walk across the lawn or down the hall.
Nice work! Remember to hydrate after the workout.
by Mollie Millington | Jul 5, 2020 | exercise, quickie
The workout below lists the total number of reps you need to do for each exercise. You can mix and match the exercise and order based on how you feel. Having a piece of paper handy to write down your reps per movement may help you keep track. If you want to combine exercises (such as squat, then overhead press) feel free. Just be sure to listen to your body. 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).
100 jumping jacks/star jumps ** start with this exercise as a warm up please **
100 push ups/press ups
100 crunches
100 toe touches (the ab exercise)
100 walking lunges
100 squats
100 calf raises (on a low step if possible)
100 box jumps (or step ups as a lower impact option)
100 overhead presses (you can use weights, bottles of water, cans of soup, etc)
50 frontal raises with arms (you can use weights, bottles of water, cans of soup, etc)
50 lateral raises with arms (you can use weights, bottles of water, cans of soup, etc)
= 1000 total reps
Terrific job!
by Mollie Millington | Jun 28, 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 with me. Please consult your doctor before engaging on any fitness regime. Remember to go for QUALITY over quantity. 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 are going to need exercise sliders or an old towel of rag for today’s set.
Warm up – 1 min marching in place, 1 min squats, 1 min jumping jacks/star jumps
1 min- Mountain climbers with sliders (slide toes in and out)
1 min- Forearm plank with toes on sliders. Slide feet together and apart while holding the plank if you can.
1 min- Bicycle ab exercise – Lay on back and bring opposite elbow to opposite knee. Extend other leg. Keep shoulder blades off of the ground. Go for good form rather than speed.
30 sec- Left side plank, either on the palm of your hand or forearm
30 sec- Right side plank, either on the palm of your hand or forearm
1 min- Superman – Lay on tummy with arms extended. Lift all limbs slightly off the ground. Hold for two counts. Then bring limbs back to the ground.
1 min- Kneel on the ground with your hands on the sliders. Perform a “rolling” abs exercise by placing hands on the sliders just in front of your knees. Then slide hands out in front of you and slide them back again. You may need to limit your range of motion depending on your current strength level.
1 min- On a smooth floor, get into a push/press up position with a towel, rag, old t-shirt, etc under your feet. Walk on your hands from one end of the room to the other, dragging your feet.
Well done!
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by Mollie Millington | Jun 21, 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 with me.
Please consult your doctor before engaging on any fitness regime. to go for QUALITY over quantity. 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- Run/Jog (at any pace suitable for your fitness level) until you start to break a little sweat, usually 3-4 minutes
1 min – Start in a downward dog then transition into a push up plank position. Slowly lower yourself down to ground over a count of 5. Repeat.
1 min – Hold a forearm plank while pushing one heel into air with little pulses for 30 seconds. Then switch legs for the last 30 seconds.
1 min – Lay on tummy with arms extended over head. Lift arms and legs up off ground slightly and “swim” by moving arms and legs up and down. Count to 8 as you swim. Rest with limbs on ground for 2 counts. Repeat.
1 min – Flip on to your back. Place feet on ground so knees are bent. Lean knees to left side and perform crunches, which will target the side obliques.
1 min – Switch knees to right side and perform crunches.
1 min – Still laying on your back with your feet on the ground, elevate your hips in the air creating a straight line from shoulders to knees. Straighten your right leg in to the air, while keeping your thighs level with each other. Perform slight pulses of slightly raising your hips by squeezing your bum and pushing left heel into ground for 30 seconds. Then hold (while squeezing bum) for 30 seconds.
1 min – Repeat above with left leg in the air.
1 min – In push up plank position, bring right knee to outer right elbow. Return right foot to starting place. Reach right arm up to sky, creating a temporary side plank. Return to starting position. Perform same 2 movements on the left side. Repeat.
Let me know if there are any exercises you would like to see featured in the quickie workout. Good luck with this week’s routine!
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