by Mollie Millington | Mar 13, 2022 | 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- Put your favorite song to dance to one and boogie on down for 2-3 minutes. Suggestions: I Will Survive, Love Shack, Waiting All Night, Spice Up Your Life, etc
1 min- Calf raises
30 sec each side- Curtsey lunge with leg abduction
1 min- Tricep dips
1 min- Plank jacks
1 min- Back hyperextensions
1 min- Spiderman crunch
1 min- Reverse fly with exercise band, light weights or bottles of water
1 min- Hop forward on both feet as far as you can each time. Swing those arms for extra momentum
1 min- Around the world lunges
1 min- Burpees with a press up at the bottom
1 min- Squat to shoulder press with rotation. Use weights if you have them.
1 min- Squat thrusts
1 min- Incline press up on steps
1 min- Skipping rope
by Mollie Millington | Mar 6, 2022 | 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 jog; 1 min skipping (with or without rope); 1 min jog
1 min- Wall sit
1 min- Steam engine- bring knee up to touch opposite elbow while hands are on head
1 min- Prisoner squats
30 sec each direction- Small arm circles (about the size of a quarter or 50p coin)
30 sec each side- Leg abductions. Hinge forward at the waist to make more challenging
1 min- Crunches- up over 3 counts, down for 1
1 min- Bicycle ab exercise
30 sec each side- Clams
1 min- Lateral raise holding water bottle or tins of soup
1 min- High knee jumps
30 sec- Mountain climbers
1 min- Crunches- up over 1 count, down for 3
1 min- Jumping jacks/Star jumps
by Mollie Millington | Feb 27, 2022 | 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).
Some of the exercises today require stairs or a step. Please be safe and don’t rush if these movements are new to you.
Warm up- 1 min walking up and down stairs; 1 min ‘box jumps’ on lowest step; 1 min (away from stairs) squat then jump and turn in the air 180 degrees. Repeat
1 min- Crab walk as far as you can
1 min- Bear crawl back again. Can you go even further?
1 min- Plank with feet on the lowest step
1 min- Hop-hop squat
30 sec each direction- Low squat walking sideways. Don’t release from the position for the entire minute!
1 min- Mountain climbers
1 min- Tricep dips on the stairs
1 min- Up stairs 2 at a time but go slow and steady if you are new to stair workouts or uncoordinated
1 min- Boat pose
1 min- Hip raises with 1 foot in the air (alternate at 30 sec)
30 sec each side- Side plank
1 min- Stationary reverse lunges (or kick it up by making them plyo!)
1 min- Push/press up on toes, slowly lower down over a count of 5
by Mollie Millington | Feb 20, 2022 | 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 of shuttle runs 20m apart. Start slow and gradually get faster. 1 min of squats then jump up and turn 180 degrees (to face the other direction)
1 min- Push/Press ups with touching 1 shoulder in between reps
1 min- Plyometric (jumping lunges). Jump as high as you can!
1 min- Hammer curl
1 min- Upright row
1 min- Burpees
1 min- Run in place with high knees
1 min- Star jumps/Jumping jacks
1 min- Stay in a low squat and punch forward alternating left and right
1 min- Crunches
1 min- Plank
30 sec each direction- Small arm circles. Hold a light weight or bottle of water if it is too easy
1 min- Inchworm
1 min- Supermans
by Mollie Millington | Feb 13, 2022 | 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- Inchworm to push/press up position and hold for 10 seconds. Inchworm back to standing. Repeat 5x. 1 min Mountain climbers
1 min- Hammer curls holding water bottle or light weights
1 min- Tricep kickbacks- kick back, hold for 2, then come down
1 min- Low squat with a pulse
1 min- Downward dog into a push/press up. Repeat
1 min- Hop-hop with feet together then a deep squat
1 min each leg- Arabesques
1 min- Lateral raise
1 min- Star jumps
1 min- Around the world lunges
30 sec- Running in place with high knees
1 min- Frontal raise
by Mollie Millington | Feb 6, 2022 | exercise, quickie
Thank you for having a look at my 100th quickie workout. I am very excited to have so many accessible (and free) routines that you can do just about anywhere with minimal equipment. No more excuses for not squeezing in a workout! If you have more than 15 minutes for exercising, you can repeat one quickie or mix and match. Show your commitment to your health by ticking off each quickie workout you have completed on this PTMollie worksheet. As you can see from the list, there are plenty more free workouts to come!
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- 10 jumping jacks/star jumps, 10 squats, 10 steam engines (fingertips on forehead, bring opposite elbow to opposite raised knee). Repeat 5 times through
1 min- Tricep dips on sturdy chair or step
1 min- Hip raises
1 min- Push/Press ups
1 min- Walking lunges
1 min- Plank with feet stepping out, out then in, in
1 min each leg- 1-legged squats (30 sec each leg)
1 min- Burpees
1 min- Overhead press with cans of soup, bottles of water, or light weights
1 min- Wall sit
1 min- Mountain climbers
1 min each direction- Crab walk- keep a low squat and bring left foot to the right to shuffle along. Don’t release until the minute is up
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