by Mollie Millington | Mar 8, 2020 | exercise, quickie
Today’s quickie is based on using a set of stairs. For this, you will need to have some balance and coordination. When choosing your set of stairs, be sure to choose one that has a handrail. The exercises listed are only for going UP the stairs. Be slow and controlled walking down the stairs because there is a lot of force on your knees.
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. Also, please consult your doctor before engaging on any fitness regime.
Remember to go for QUALITY over quantity. Breath on the excursion (ie, exhale when pushing yourself up on the push up, inhale as you return to the ground). Keep your abs in as if there is a string from your belly button pulling through to your spine.
2 min- Warm up walking up and down the stairs.
1 min- Two steps at a time leading with the right leg. Hold on to the railing if you need to. Remember to descend the stairs normally.
1 min- Two steps at a time leading with the left leg. Remember to descend the stairs normally.
20-30 reps- Calf raise on the bottom step. Place the ball of your foot on the edge of the step and lift your heels up and down for a full range of motion.
1 min- Side squat with left foot on 2nd step and right foot on floor.
1 min- Side squat with right foot on 2nd step and left foot on floor.
1 min- Push/press ups incline (hands on steps) for beginners. Decline (feet on steps) if you are more fit.
10-15 reps- Bulgarian squat Face away from steps. Place left foot on first or second step. Lower left knee as low as you can (stop before it reaches the floor) by bending right leg. Leave feet in place and you stand up. Repeat.
10-15 reps- Bulgarian squat Face away from steps. Place right foot on first or second step. Lower right knee as low as you can (stop before it reaches the floor) by bending left leg. Leave feet in place and you stand up. Repeat.
5x- Run up steps for beginners. OR 3x- Hop up the steps (one at a time) if you are more fit.
1 min- Triceps dips on bottom step.
Repeat for more heart-pounding fun.
Tag me on Twitter or Instagram (@ptmollie) before or after your workout so I can cheer you on.
by Mollie Millington | Mar 1, 2020 | 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.
Please consult your doctor before engaging on any fitness regime.
Remember to go for QUALITY over quantity. Breath on the excursion (ie, exhale when pushing yourself up on the push up, inhale as you return to the ground). Keep your abs in as if there is a string from your belly button pulling through to your spine.
1 minute- Walk in place
30 seconds- Jog in place with high knees
1 minute- While standing with feet should-width apart, touch your hand to the opposite toe (or as close as you can without bending the knees). Come back to standing up with arms out to side (180 degree from each other). Alternate and repeat.
1 minute- Push/press ups against a desk, counter, or wall for beginners or on the floor for advanced readers.
1 minute- Sumo squats (feet wide apart and toes at 45 degrees) with heel lift. Start with one heel up off ground. Every time you come to bottom of squat change which heel is up. This works your inner thighs.
1 minute- Triceps dip on a stable/sturdy (aka not rolling) chair or bench. Elbows point straight back. Only your arms move you up and down.
1 minute- Split squat by assuming lunge position with right foot in front. Drop left knee almost to ground and stand up again. Feet stay where they are. Keep front knee over the ankle. Repeat.
1 minute- Split squat with left foot in front.
1 minute- Leg lifts. Start by laying down on your back. Start with your feet straight up in the air and lowers them as far as you can without your back coming off the ground. Beginners should be able to lower legs about 45 degrees, more advanced readers might be able to lower legs almost to the ground.
1 minute- Plank.
1 minute- Mountain climbers.
Repeat as many times as you would like. Get it done!
by Mollie Millington | Feb 23, 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. Remember to consult your doctor before engaging on any fitness regime.
Go for quality over quantity. Breath on the excursion (ie, exhale when pushing yourself up on the press up, inhale as you return to the ground).
This week’s workout I am borrowing from CrossFit Thames (CFT). A few summer’s ago, I attended a few of their outdoor sessions and this was one of them. They gave me permission to share. You don’t need any kit but you will need 30 m of space to run.
Be sure to warm up by walking, running, or skipping rope. Once you break into a light sweat, you are ready to begin.
We start with EMOM (every minute on the minute) for four minutes. Complete the following (based on your fitness level) in one minute and then rest for any leftover time within the minute.
For beginners:
- 3 burpees
- 5 push/press ups
- 7 lunges (stationary or walking)
For intermediate to advance fitness levels:
- 8 burpees
- 10 push/press ups
- 12 plyometric lunges
Minute 5: Suicides/Shuttle runs from starting point to 10 meters, back to starting point. Then starting point to 20 meters, back to starting point. Finally, starting point to 30 meters, back to starting point. This needs to be completed within one minute.
Repeat the above five minute program four times through for a wicked 20 minute workout. Remember to listen to your body, as this one is a little more advanced. I encourage you to give it a go though. You will never know you can do it unless you try!
by Mollie Millington | Feb 16, 2020 | exercise, quickie
You can use a kitchen timer to keep track of your intervals. Perform once through and keep going if you can. If you are unclear what the exercise is I am describing, please look for a video or arrange for an in-person tutorial.
Please consult your doctor before engaging on any fitness regime.
Remember to go for QUALITY over quantity. Breath on the excursion (ie, exhale when pushing yourself up on the press up, inhale as you return to the ground).
This workout can be done inside or outside.
1 min- Walk
30 sec- Jog with high knees
1 min- Squat with leg lift at the top. Alternate knees.
1 min- Jumping jacks/star jumps
1 min- Feet shoulder width apart, arms out to side in a letter T, touch opposite hand to opposite toe then come up straight and repeat on other side (work those obliques).
1 min- Stand with feet together, bring one foot back and drop that knee almost to the ground for a reverse lunge. Keep front knee over the ankle when you are down and then bring your back foot to the starting point. Repeat on the other side.
1 min- Pilates 100 Remember to inhale for 5 counts and exhale for 5 counts. Don’t pull with your neck and keep legs in table top position and shoulders off the ground. If your neck hurts, stop.
30 sec- Side plank on your right side. Keep the top leg’s foot in front of the bottom foot.
30 sec- Side plank on your left side. Keep the top leg’s foot in front of the bottom foot.
1 min- Russian twist. You can hold a weight or ball if you want to add resistance.
1 min- Crab dip not an appetizer but rather a way to work your triceps. Start with your hips high and tummy tight. Bend elbows to lower hips.
1 min- Frog crunch Have your legs in a butterfly stretch position while lying on your back. Keep your heels up but toes on ground for extra challenge. Or you can bring your feet up as shown in the video. Keep your tummy tight and don’t pull with your neck.
10 minutes and you are done! Add a cool down by walking for 1 minute. Stretch a bit too as your muscles and joints will be warm. Make 2020 the year of flexibility.
by Mollie Millington | Feb 9, 2020 | exercise, quickie, Uncategorized
Welcome back! Hope you enjoy today’s workout. You can use tv commercials as 20-30 second intervals or a kitchen timer. Repeat the list at least three times in a row to build up to 15 minutes. If you are unclear what the exercise is I am describing, please look for a video or arrange for an in-person tutorial.
Please consult your doctor before engaging on any fitness regime. Remember to go for QUALITY over quantity. Breath on the excursion (ie, exhale when pushing yourself up on the push up, inhale as you return to the ground).
1 min- Go up and down the stairs. The first time through climb at normal pace as a warm up. The following times you can pick up the pace a bit. **Be careful!
30 sec- Continuous effort of pushing arms out to side in a door frame (try to make a letter T)
30 sec- High knees while running in place
30 sec- Sumo squats. Keep your feet are wider than shoulder-width apart and turned at 45 degree angle. Remember to keep your knees behind your toes.
30 sec- Push/Press ups against wall, counter, or on the ground.
30 sec- Wall sit. Sit with your back against wall and knees at a 90 degree angle. Hold it there. If this is easy, hold it for 1 minute.
30 sec- Calf raise on a low step with ball of foot on edge of step or just standing in place. **Do not fall down the stairs
Repeat and enjoy!
by Mollie Millington | Feb 2, 2020 | exercise, quickie
Of course you do!
When I first started this blog, I would share a new 13-15 minute workout on Sundays. You can also check for posts tagged ‘quickie’ to mix and match. Minimal kit is required so you can do it anywhere. It is handy to have a timer or watch with a second hand to help you stay on track. If you are unclear what the exercise is I am describing, please look for a video or arrange for an in-person tutorial. I am slowly working through ‘how to do a ….’ posts that will help you know what exercise I am describing. If you aren’t sure though, have a look on Google.
I want you to be safe, so please consult your doctor before engaging on any fitness regime. Remember to go for QUALITY over quantity. Breath on the excursion (ie, exhale when pushing yourself up on the push up, inhale as you return to the ground).
Let’s get started!
3-5 minutes of warm up– walking or jogging (can be in place or going up and down stairs). You want to break into a light sweat. Warm up is important because it lubricates your joints and warms up your muscles, two things which prevent injury.
1 minute of jumping jacks/star jumps– A modification to make this easier is rather than jumping extend your leg out to the side and touch your toe to the ground and alternating sides.
1 minute of squats– Feet are shoulder/hip width apart. Toes are pointing forward. Sit back and stick out your bum (as if you were going to sit on the toilet). Be sure to keep your knees behind your toes. Extending your knees beyond your toes may injure your knees. Progression: easier- actually sit in a chair. Don’t use arms to get up but instead think of a string pulling you up from your chest. More difficult- Hold weights or wear a backpack with some newspapers or magazines in it for extra resistance.
1 minute of push-ups/press-ups– These can be in several forms (from easiest to most difficult) incline against wall or counter top, kneeling, on toes/normal, decline (feet elevated). Perform whichever one you feel most comfortable with. No matter which position, remember to keep your body in a straight line. Keep hands underneath your shoulders. Don’t stick your bum up in the air!
1 minute of leg lifts– Lay on your back with legs extended. You can have your hands underneath the bottom of your bum for support (hope that makes sense!). Lift straight legs up the in air and slowly bring down to the ground. If your lower back comes off the ground, modify your movement so this does not happen. This may mean that your legs are raised straight up and you can only lower them to 45 degrees. That is a good place to start until your back is stronger.
1 minute of Supermans– Let’s get that lower back stronger! Laying on your tummy with arms extended above your head, lift opposite arm and leg in unison and return to the ground. Only lift as high as is comfortable for you. This exercise does not call for a big movement. To make this a little more challenging, lift all 4 limbs at once. Don’t forget to breath.
1 minute of hip raises– Time to work the hamstrings (you always want to work complementary muscle groups). Lay on your back with your knees bent and feet on the floor. Raise your hips so there is a straight line from shoulders to knees. Lower hips 2-3 inches (a comfortable range) and raise up again while squeezing your bum. Keep your core tight by visualizing a string pulling from your belly button to your spine or kicking your abs tight to prepare for someone to punch you in the stomach. (Don’t try the punching thing at home though)
1 minute of lunges– Do these either standing in place or walking down the hall. Start with feet together. Take a large step forward and lower your back knee almost to the ground (or within your comfortable range). Remember to keep your knee behind your toe. Do not lunge forward. Alternate sides.
1 minute of dips– On a sturdy chair or bench, sit on the edge of seat with hands beside your bum. Drop hips off of seat (keep bum close to the seat) and lower yourself down as your elbows point behind you. The closer your knees are to you (and more bent such as at 90 degrees) the easier this will be. To make more challenging, keep legs straight out in front of you. Rely only on arms to push yourself up, not your legs!
Repeat as you’d like! Stretch out when you are done to help prevent delayed onset of muscle soreness. I have a cool down and stretch video over on my YouTube channel that you can use if you aren’t sure what to do.
Count and record your reps to monitor your progress as the weeks go on. Try to keep your heart rate up by resting no more than 30 seconds between exercises. (Of course listen to your body and take more time if you need it).
Good luck!
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