by Mollie Millington | Jun 14, 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. Remember to please consult your doctor before engaging on any fitness regime.
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 – 1 min stationary squats, 1 min walking lunges, 1 min high knee jog
1 min- Push/press ups (from easiest to hardest) either against the wall, counter, on your knees, or on your toes
1 min- Mountain climbers
1 min- Wall sit
1 min- Prisoner squats – stand with hands behind your head, feet hip width apart. Squat and then jump up out of squat, keeping hands behind your head. Repeat.
1 min- Jumping jacks/star jumps
1 min- Reverse lunges (step backwards to lunge rather than forwards)
1 min- Push/press ups (from easiest to hardest) either against the wall, counter, on your knees, or on your toes
1 min- Forearm plank – Remember to keep shoulders above elbows and tummy tight. To increase difficulty, touch wall in front of you with alternating hands while keeping hips still.
Well done! Can you do it again?
by Mollie Millington | Jun 7, 2020 | exercise, quickie
This workout is more advanced (with influences from plyometrics) and higher impact that some of the other quickies I have shared so far. If you are new to exercise, I suggest trying a different workout to start.
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).
Warm up- 1 min jumping jacks/star jumps, 1 min speed skater jumps, 1 min of high knee jumps
1 min- Standing on left foot with slight bend in the knee, thrust right knee up and then bring right foot down to lightly tap the ground with toes (don’t transfer any weight to your right foot). Repeat with speed for entire minute. Swing arms too.
1 min- Standing on right foot with slight bend in the knee, thrust left knee up and then bring left foot down to lightly tap the ground with toes (don’t transfer any weight to your left foot). Repeat with speed for entire minute. Swing arms too.
1 min- Prisoner squats with 180 degree turn. Perform squat with hands behind your head (this engages your core more) and as you come up jump and turn 180 degrees so you face the opposite direction. Be careful to spot or go at a slower pace to avoid getting dizzy.
1 min- Plyometric lunges- Stand with right leg in front and left leg back. Bring left knee almost to ground for a lunge and as you come up jump and switch leg positions. Repeat to keep lunging and switching legs.
1 min- Lateral hops- place a small object on the ground (shoe, cone, book- something that won’t move). Hop with both feet over the object from left to right and back right to left.
1 min- Burpees
1 min- Run in place with high knees
Awesome work! Do it again if you think you can handle it.
by Mollie Millington | May 31, 2020 | exercise, fitness, quickie
Last summer, we visited some friends in Philadelphia. I was in the middle of a run streak, so I took the opportunity to run up the ‘Rocky steps.’ Boxing is a wonderful way to stay fit and I am taking some inspiration for today’s workout. 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).
Warm up- 1 min walk/jog in place, 1 min star jumps/jumping jacks, 1 min speed bag bouncing left and right
1 min- Quick left knee thrusts with left toes tapping ground very lightly (not putting any weight on left foot)
1 min- Quick right knee thrusts with right toes tapping ground very lightly (not putting any weight on right foot)
2 min- Boxing combination with left foot slightly forward of right (for those right-handed). Jab (left), cross (right), jab (left), punch to the right 2x as you take 2 side steps to the right, left hook (keep elbow at 90 degrees) *you will need some space for this one*
1 min- Front kick alternating legs by bringing knee up and then flicking out foot (carefully so as to not hyperextend your knee). Arms start up above your head and go down by your sides each time you kick.
2 min- Boxing combination- Right upper cut, left upper cut, duck (low squat), cross (right), jab (left), cross (right), duck (squat), right elbow (elbow at 90 degrees, bring elbow away from body in front of the chest.
1 min- Jump rope (either with a rope or pretend)
1 min- Squat jumps
1min- Bicycle crunches
Hope this has your heart pumping and your body sweating. Feel free to run up some steps and shout “Adrian!”
by Mollie Millington | May 24, 2020 | exercise, fitness, quickie
We are back to full body workout today. 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).
Warm up-1 min of jumping jacks/star jumps, 1 min double high knee jumps (jump up and bring both knees up to hit the palm of your hand. Elbows at 90 degrees, palms facing down), 1 min of jumping jacks/star jumps
1 min- Push/press up on knees or toes
1 min- Forearm plank
1 min- Crab dips
1 min- Forearm plank
1 min- Split squat (Stationary lunge with left foot forward, leaving feet planted and just going up and down)
1 min- Turn 90 degrees to right and do regular squats
1 min- Turn 90 degrees to right and do split squats with right foot forward
1 min- Turn 90 degrees to right and do squats
1 min- Crunches
Bonus minute- Burpees!
Remember if you are feeling good at the end of this workout, repeat it again!
by Mollie Millington | May 17, 2020 | exercise, fitness, quickie
Today’s workout will target the hips and bum- just in time for summer! 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).
Warm up- 2 minutes of squats with feet hip width apart. Keep weight in the heel. Stick bum out as if sitting in a chair. If you can get your thighs parallel to the ground at the bottom of the squat. Squeeze your bum on the way up.
1 min- Clams with left side down.
1 min- Clams with right side down.
1 min- Kneel on all all 4’s. Raise left knee up to side while keeping knee at 90 degrees (think of a male dog marking his territory on a fire hydrant).
1 min- Kneel on all all 4’s. Raise right knee up to side while keeping knee at 90 degrees (think of a male dog marking his territory on a fire hydrant).
1 min- Roll ups
1 min- Kneel by sitting on feet. Lift bum so it is barely off feet. Swing hips in little circles clockwise for 30 sec, then counter/anti-clockwise for 30 seconds. Keep hips low! You will feel this in thighs and bum.
1 min- Stand and hold onto the back of a stable chair or counter. Arabesque with the left leg by keeping the leg straight and toe pointed. Raise left leg with little pulses while keeping the chest high and back straight.
1 min- Arabesque with the right leg by keeping the leg straight and toe pointed. Raise right leg with little pulses while keeping the chest high and back straight.
1 min- Continue to hold on to chair for balance. Left knee should be raised at 90 degree angle. Make small circle clockwise for 30 secs then counter/anti-clockwise for 30 seconds. Smaller circles are more effective.
1 min- Continue to hold on to chair for balance. Right knee should be raised at 90 degree angle. Make small circle clockwise for 30 secs then counter/anti-clockwise for 30 seconds. Smaller circles are more effective.
Well done! Be sure to stretch your booty when you are finished with the workout.
by Mollie Millington | May 10, 2020 | exercise, fitness, 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).
Warm up- 2-3 minute brisk walk or jog (you should break into a light sweat, if not keep going!)
1 min- Step ups on a curb or step. (Step up with your right foot, then your left foot. Step back down with your right foot and follow with your left foot. Do this for 30 seconds then switch to left foot leading.)
1 min- Triceps dip on the curb or step. Keep hips close to step and only use arms to go up and down.
30 sec- Side plank with left arm on the bottom. Keep hips up (don’t let them sag).
30 sec- Side plank with right arm on the bottom. Keep hips up (don’t let them sag).
1 min- Calf raises on low step or curb.
1 min- Shuffle to the right for 3 steps (keep low in a squat) and then punch across your chest with left hand. Go back the other way (shuffle left for 3 steps and punch with right hand).
1 min- Feet hip width apart, squat so bum is out and weight is in your heels. When you go to stand up straight, raise your hands above your head. Repeat.
1 min- Pretend you are hitting a speed bag (from boxing) with alternating hands that is just above your forehead. You don’t need to extend your arms fully. Keep the feet moving too by bouncing on your toes. Be quick!
1 min- Run in place and get your knees up high!
1 min- Press/Push ups using the steps to make it easier (at an incline) or harder (decline).
This workout is a bit more cardio than the others. Feel free to mix and match with one of the previous quickies.
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