by Mollie Millington | Jan 31, 2021 | 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– 40 squats, 40 walking lunges, 20 jumping jacks/star jumps
1 min– ‘Around the world’ lunges (right forward lunge, right side squat, right reverse lunge, left reverse lunge, left side squat, left forward lunge)
1 min– Stand in a doorway and press arms continuously against door frame trying to make a T
1 min– Wall sit
1 min– Burpees (with push/press up at bottom)
1 min– Mountain climbers
1 min– Plank
1 min– Leg lifts
30 sec– Side plank, each side for 30 sec
1 min– Mountain climbers
1 min– Burpees
1 min– Wall sit
by Mollie Millington | Jan 24, 2021 | 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).
1 min– Chest press at angle on ground – 1 arm at time, add crunch on 3rd press
1 min– Bird dog- Kneel on all 4s. Lift opposite arm and opposite leg to create a straight line with back
1 min– Crunch – Bring knees in and head up
1 min– Single leg dip toe, then double
1 min– Deadlift with row – Row when bent over
1 min– Reverse lunge from a low step
1 min– Twisting Dumbbell Presses – Start with palms facing behind you end palms facing away above your head
1 min– Tricep extension
1 min– Side lunge with ball or weight – Step out 45 degrees and touch weight to mid-shin or foot
1 min– Figure 8s with ball or light weight around legs
1 min– Incline press ups
1 min– Swimmer’s leg lifts – Have someone stand over your head and push your legs towards ground. Don’t let your legs touch the ground. Lift your legs back up again. You can hold on to their ankles for support.
by Mollie Millington | Jan 17, 2021 | 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 minute stepping onto a low step or sturdy bench and then off again (up up down down), 1 minute jumping jacks/star jumps, 1 minute squats
1 min– Crab tricep dips
30 sec each side– Side plank
1 min– Downward dog knee crunch- starting in a downward dog position, shift your body forward into a press up position as you bring 1 knee forward to your chest. Return to downward dog position. Repeat with other leg. Keep alternating until time is up.
1 min– Kneeling hip circles- kneel with feet flat and bum on your feet. Raise bum 1 inch/2 cm off of feet. Rotate hips in tiny circles without raising bum any higher. You should feel this in your thighs.
1 min– Lateral raise with band or light weights in hands (such as tins of soup or bottles of water)
1 min– Leg abduction
1 min– Walking lunges
1 min– Goalpost for rotator cuff – hold elbows with bend at 90 degrees so arms look like a goal post. With a light weight in hand, rotate hands down until they are parallel to the ground. Return to starting position.
1 min– Hip raises- lay on ground with feet on ground and knees bent. Lift hips off ground to form a straight line from shoulders to knees. Drop bum 2 inches/4cm (it should not tough ground) and then squeeze bum to lift up again.
1 min– Boat pose
30 sec each side– Cross ankle side crunch- lay on ground with feet on ground and knees bent. Place right ankle on left knee. Place fingertips on ears. Keep right elbow on the ground as you bring left elbow to right knee. Left elbow should touch ground between reps. Switch ankles and bring right elbow to left knee for other side.
by Mollie Millington | Jan 13, 2021 | clothes, product review
Am I the only one out there with an several drawers full of activewear? One drawer is all short sleeve tops (and is currently bursting open), another is half full of leggings and shorts (the rest is jeans) and then long sleeve tops are in my closet. I am not sure how I came up with this system but it seems to work for me. While I don’t think I need any more workout clothes, I do love technical kit that performs well. I tend to overheat easily meaning that my clothes need to keep me cool. I am also always cold, so the fabric needs to wick away moisture. We also try to wear our clothes at least twice to reduce the environmental impact of so much laundry which means it the material is anti-stink, that is an added bonus!
MyProtein got in touch a little while back about their new Power Ultra range. This line is designed to be moisture wicking and quick drying with light, soft fabrics that are also squat proof. I asked to try the Women’s Power Ultra Sports Bra in Midnight/Jade. Because I have a large chest and primarily do high impact sports, I am always wary of trying out different bras than the ones I know work for me. But I also always envy all the pretty sports bras with loads of fancy woven straps. The Power Ultra Sports Bra was promising. The straps are wide and therefore supportive. As soon as I unwrapped the bra, I took it out for a 5K and pleasantly surprised at how supportive it was. The bra also has removable pads should you want to be more modest in chilly temps or want to fill out your figure. The bra didn’t seem to be as supportive after a wash (line dry) but I adjusted the straps and that seemed to help. The straps can also be worn as a racerback, which makes it much more versatile.
For the Power Ultra Leggings, I thought I would mix it up with a different colour than black. The Galaxy/Lime is a great colour but not so great for muddy running. The fabric is smooth and very flattering. There is a high waist with a large pocket in the back of the waist band. The sides of the leggings also have the cutout detail to help regulate body temperature. I have really enjoyed running in mine but have stuck to the pavement to avoid getting them too dirty.
I have also worn these around the house and underneath rain pants on dog walks. They are super stretchy and comfortable. I can also confirm that they are squat proof.
This is the first time I have tried clothing from MyProtein and I am impressed with these two items. To be honest, I didn’t realize they had such a large clothing range. I hope they continue to develop their line to be put through its paces, not just worn for school drop offs and coffee runs. It needs to be able to perform. Eventually, I will be ready to get the leggings a bit muddy but for now I am enjoying them looking brand new (I put rain pants on right after we took this photo).
What kind of features do you look for in your activewear? Will you wear cotton or do you stick with technical fabrics? Let me know in the comments below.
Items were kindly gifted to me by MyProtein. All opinions are honest and my own.
by Mollie Millington | Jan 10, 2021 | exercise, quickie
Fifty quickies means nearly a year of free fast workouts here on PT Mollie.com. These can be used when you are short on time or can be mixed and matched. Most are full body, but a few target specific areas of the body. Leave a comment below and let me know which workout has been your favourite so far.
Now for the usual T&C’s. 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). Let’s get to it!
Warm up- 1 min- Speed bag in air with feet moving; 1 min star jumps; 1 min walking lunges
1 min- Mountain climbers
1 min- Seal walk with feet on gliders, paper plates or a towel.
1 min- Plank
1 min- Back hyper-extensions on ground
1 min- Crab dips for triceps
1 min- Press up and then when in “up” position, extend one arm out in front of head (straight line from fingers through to back and toes). Alternate arms
1 min- Boat pose
1 min- Lay on back with knees up in air in tabletop position. Keep knees at 90 degrees and pivot at hips. Dip toes in water by lowering legs until toes touch ground. Raise up to table top position and repeat
1 min- Kneel so bum is on feet. Raise bum 1-2 inches off bum. Move hips in anti-clockwise circles for 30 seconds, then go clockwise for 30 seconds
1 min each leg- Split squats- lunge position. Keep feet stationary. Go up and down in lunge position without moving or switching feet for one minute (this is different than video).
1 min- Small arm circles (about size of a quarter or 50p coin) forward for 30 seconds then backwards for 30 seconds
by Mollie Millington | Jan 3, 2021 | exercise, quickie
Well hello there 2021. Are you ready to start the year as you mean to go on? Today’s workout can be performed with weights if you have them. Alternatively, you can use tins of soup, bottle of water, or books to add a wee bit more resistance.
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- Jog 3 minutes, skip rope for 1 min. Please don’t skip this step. It prepare the body for what is next.
1 min- Chest press
1 min- Pec fly
1 min- Walking lunges
1 min- Woodchopper to the left
1 min- Woodchopper to the right
1 min- Squats with resistance band around thighs if you have them
1 min- Bicep curl
1 min- Tricep kickback
1 min- Plank
1 min- Push/Press up
1 min- Wall sit
by Mollie Millington | Dec 27, 2020 | exercise, quickie
It is the last quickie of 2020. What a year it has been. The quickies will continue in 2021, so please keep checking back for a new routine every Sunday morning.
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- 2 min walking lunges, 1 min side squats
1 min- Box jumps
1 min- Incline press/push ups on box or step
1 min- Burpees
1 min- Jumping jacks/star jumps
1 min- Plank reaching arm in front and hold for 2 seconds then switch arms. Continue alternating.
1 min- Grapevine left, either walking or a little faster like a dance move.
1 min- Grapevine right, either walking or a little faster like a dance move.
1 min- Mountain climbers
1 min- Bunny jumps- in plank position, hop feet in and out
1 min- Decline press/push ups
1 min- Side plank left
1 min- Side plank right
I don’t know about you, but I am looking forward to starting with a fresh slate on January 1, 2021. 🙂 See you next year!
by Mollie Millington | Dec 20, 2020 | exercise, quickie
Believe it or not, it is almost Christmas. To get you into the holiday spirit, below is a workout based on the song “Twelve Days of Christmas.” Feel free to sing along as you sweat. 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. Most importantly, 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).
Here’s how it works. Perform one plank; then two wall sits and a plank: then three downward dogs, two wall sits and a plank; and so on. It might take more that 10-15 minutes but will be worth it in the end.
Warm up- 3-5 minute jog, walk up and down steps, or skipping rope.
1 minute forearm plank
2 wall sits (1 min each)
3 downward dogs
4 tricep dips
5 burpees
6 Russian twists
7 upright rows
8 star jumps/jumping jacks
9 walking lunges
10 (bicep) curling reps (each arm)
11 (speed) skater jumps
12 prisoner squats
by Mollie Millington | Dec 13, 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- 2 min skipping rope, 2 minutes of walking lunges (Remember to bring the knee almost to the ground and keep front knee behind the toes)
1 min- Squat with overhead press (hold water bottle or tins of soup for added resistance)
30 sec- Left side plank
30 sec- Right side plank
1 min- Prisoner squats (hands on ears, squat and then jump up)
1 min- Upright row
1 min- Crab tricep dips
1 min- Plank going from forearm to palm of hand and back down again
1 min- Sit on knees and lift bum up off of your feet about 2 cm. Make mini-hip circle in one direction for 30 sec then go other way for 30 sec. Remember dull pain means it is working!
1 min- Supermans
1 min- Toe touches
by Mollie Millington | Dec 6, 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- March in place for 30 seconds, 30 squats, 30 star jumps, 1 minute jump rope
1 min- Plyometric lunges (This is advanced. If too difficult, keep feet in same place without jumping for 30 seconds then switch)
1 min- Tricep dip on sturdy chair or bench
1 min- Travelling side squats with a flexi-band around thighs if you have one
1 min- Wall sit
1 min- Forearm plank with feet stepping out to each side and then stepping back into the middle
1 min- Downward dog with forward movement into a push/press up position. Bring knee to opposite elbow then return to downward dog.
1 min- Boat pose
1 min- Mountain climbers
1 min- Squats
1 min- Press hands into a door frame continuously for the minute
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