by Mollie Millington | Nov 21, 2021 | exercise, quickie
Today we are working on sculpting your legs. Be sure to stretch your legs after the workout to avoid DOMS tomorrow.
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 star jumps; 1 min ‘speed bag’ in the air; 1 min star jumps
1 min each leg- Bulgarian squats
1 min each leg- Reverse lunges
1 min- Push/Press ups (against wall, on toes or regular)
1 min- Wall sit
1 min- Squats while holding weight in each hand or against chest. Remember to check the weight in your heels on the bottom of the squat and squeeze your bum on the way up
1 min each side- Clams
1 min- Plank
1 min- Calf raises
1 min- Climb up stairs 2 at a time (recover going down the stairs normally)
1 min- Prisoner squats
1 min- Dynamic lunges
by Mollie Millington | Nov 14, 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 min alternating lunges; 1 min walking up and down stairs; 1 min squats
1 min each side- Woodchoppers
1 min each side- Bulgarian squat
1 min- Plank
1 min- Lateral raise
1 min- Bicep curl
1 min- Box jumps
1 min- Spiderman push/press ups
1 min- Hip raise
1 min- Boat pose
1 min- Burpees
1 min- Jumping jacks/Star jumps
1 min- Upright row
by Mollie Millington | Nov 10, 2021 | fashion, running, safety
Dark mornings and nights during the winter months make it tough to hit the pavement (regardless of the temperature outside). Many people use exercising outdoors as a way to release stress and meet up with likeminded friends. It is probably even more important for women during the darker months not to be out alone (sad fact, but true). It is important to dress appropriately when training outdoors in the early mornings or late evenings so that drivers and cyclists can see you (nobody likes a run or ride that ends in injury) and to ensure you don’t overheat or struggle to stay warm. Here are my five tips on how to stay warm and safe in the winter months.
Wear light colours or high vis– This one is a no brainier. If others on the road or pavement can’t see you, they might not be able to avoid you. Unfortunately, many sports brands limit the colours of their clothing to primarily black. If you don’t have a top or bottom that is white or a bright colour, look for hi-vis accessories- such as a head band or gloves. Ultimate Performance has a versatile range of reflective and LED kit this season. You can even level up with a head torch, clip on lights if you run with a rucksack, or an LED vest. Hi-vis accessories and small flashing lights are a good way in increase your visibility without having to carry too much extra gear.
If you are feeling bold, check out Designed By Sports Starlight leggings and Orange Be Safe Be Seen reflective full zip hoodie. A few years ago, there were star leggings similar to these that I was unable to get a hold of. I am very tempted to ask Santa for a pair of these! If you know me, you know I like to stand out in a crowd.
To keep your look more sleek, Seal Skinz makes a fantastic wind- and waterproof reflective beanie which will keep you cosy and dry all winter long and not look too out of place if you need to wear it during the day too. I might get their waterproof beanie with a built-in LED for dog walks. My headtorch is so big, it ended up bobbing around.
Wear an ID bracelet– This bracelet is a must for anyone who exercises on their own. A reflective canvas strap holds a piece of paper that has your essential details- date of birth, allergies, emergency contact info, and anything else you feel is pertinent. That way, if you are found unconscious, you will be cared for properly. You can also laminate a small card and keep it in your wallet or pocket for easy access. It is tempting to believe your phone has an ICE setting, but if your phone breaks or is stolen, you will be out of luck.
Be mindful of layers– Layers are important in the winter to maintain proper body temperature. You don’t want to overheat or be too cold. When selecting your outfit, think about what the temperature will be like at the start of your session and then the end. I usually dress so I am a bit cooler to start. Once I complete my warm up (which is very important in the colder months, so please do not skip this), I am usually at the right temperature or even too hot. Páramo make a great range of base layer from shorts to short sleeves to leggings and long sleeves that can help you find the right temperature comfort zone. The asymmetric zippers on the outer layers are a nice feature to keep your skin safe from the cold metal.
Does it snow where you live? Adjust your kit accordingly. If so, a white top may camouflage you. Fog or mist? Again, white or grey might not be the best colour choice. Think about your environment and aim to clash! Bright colours are great, as well as flashing lights and reflective material (see above).
You also need to have the right shoes for the wet and slippery terrain. On Running’s Cloudventure waterproof trail shoe has amazing cushioning and perfect grip to keep you on your feet for medium and long distances. I tend to wear waterproof trail shoes on a daily basis in London during the winter months to keep my feet warm and dry.
Be prepared to stay indoors. Unfortunately, there may be times were it isn’t safe to go out due to weather conditions or if you are not feeling well. There is nothing wrong with having a bonus rest day or working out indoors. While you may prefer to be outdoors (I know I do), sometimes you have to be sensible. Missing one session is much better than being out for a few weeks dur to illness or injury.
These are just a few ways you can ensure you are safe when exercising in the darker winter months. Stay safe and keep hitting the pavements on foot or the roads on your bike keeping the above in mind. You can’t be too bright in your outfit choice or too lit up (go on and put Christmas trees to shame). The other people on the road will be grateful they can see you and avoid near collisions. You can, however, be too warm or too cold. I think of dressing in layers as another layer to add to my training. Keep trying out different combinations until you find one that works. Be bright, be seen. Be safe.
by Mollie Millington | Nov 7, 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- 2 minutes jog, 1 minute jumping jacks/star jumps
30 sec each- Side plank
1 min- Inchworm
1 min- Leaping forward on both feet. Get high!
1 min- Tricep dips
1 min- Spiderman push/press ups
1 min- Froggie crunches
1 min- Reverse curls
1 min- Overhead press
30 sec each leg- 1 legged squats
1 min- Push/Press ups
1 min- Run in place with high knees
1 min- Mountain climbers
by Mollie Millington | Oct 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- 1 min Hop-hop-squat, 1 min Inchworm, 1 min Bear Crawl
1 min- Prisoner squats
1 min- Plyometric lunges
1 min- Up-up-down-down plank- in a plank position, go up on to the palm of each hand then back down to forearm continuously
1 min- Reverse curls
1 min- Burpees
1 min- Bent over row with resistance bands or bottles of water/dumbbells in your hands
1 min- Reverse fly
30 sec each- Standing side crunch by bringing knee up and bend over to the same side
1 min each leg- Arabesques
1 min- Lateral raise with resistance bands or bottles of water/dumbbells in your hands
1 min- Bicep curls with resistance bands or bottles of water/dumbbells in your hands
by Mollie Millington | Oct 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).
Warm up- 1 min step ups on a step or sturdy low bench. 1 min box jumps or jumping jacks/star jumps. 1 min run in place with high knees
1 min- Plank
1 min- Push up with right leg off the ground
1 min- Boat pose with legs in tabletop position for beginners. Hold tummy in to support lower back
1 min- Burpees
1 min- Plyometric lunges
1 min each side- Side crunches
1 min- Push up with left leg off the ground
1 min- Leg lifts
30 sec each- Hip raises with 1 leg in the air. Drive heel of stabilizing foot into the ground for support. Squeeze that bum!
1 min- Downward dog into push/press up position and then back to downward dog
1 min- Squats
by Mollie Millington | Oct 17, 2021 | exercise, quickie
Today you will need a partner to help you on a few moves. Grab a friend and have some fun!
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 30m, walk backwards (carefully) back to start, walking lunges for 30m, jog/run back to start line. Then play a game with your partner. For 1 min, see how many times you can tap each other’s knees. The one with the highest score wins!
1 min- ‘Suitcase squats’- imagine that you are picking up 2 non-rolling suitcases (one in each hand). Keep the back straight and the chest up while looking ahead. Stick that bum out and keep the weight in the heels (rather than over your toes). Feel free to hold weights or shopping bags with a few tins of soup in them to make the movement more challenging
1 min- Jumping jacks/star jumps
1 min- Hamstring fall- One person kneels and the other person kneels behind them and holds down their ankles. The person then keeps the body straight as they slowly fall forward until they end up in a press up position. If you can, use the press up at the bottom to return to starting position
1 min- Side plank right
1 min- Side plank left
1 min each side- Dead fish exercise- Lay on your side with bottom arm extended out straight on the ground. Upper arm is bent so fingertips are on your ears. Lift your legs up as you bend at the waist and bring your elbow towards raised feet
1 min- Push/Press ups
1 min- Mountain climbers
1 min- Wedding lunges- Walking forward lunging. At the bottom of the lunge, twist your torso so your hands rotate over the thigh that is parallel to the floor
1 min- High 5 power squats- Face your partner. Squat down at the same time and jump high up in the air while high 5’ing each other
See who can last longer- Wall sits
1 min- Tricep dips on a stable bench, chair or steps
by Mollie Millington | Oct 10, 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- [10 jumping jacks/star jumps, 10 squats, 10 press ups (against wall or on the floor)] Repeat 5 times
1 min- Burpees
1 min- Walking lunges
1 min- Inchworm
1 min- Push/Press ups
1 min- Plank
1 min- Leg lifts
1 min- Superman
1 min- Toe touches
1 min- Hip raises
1 min- Crab dips
1 min- Jump forward with both feet together
1 min- Reverse lunge back to start
1 min- Push/Press ups
by Mollie Millington | Oct 3, 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 min step ups/run ups/box jumps (based on your fitness level), 1 min star jumps, 1 min squats/prisoner squats
1 min- Upright row
1 min- Bulgarian squat with right leg
1 min- Press ups/Decline press ups
1 min- Bulgarian squat with left leg
1 min- Plank/Seal walk
1 min- Skip rope
1 min- Bicep curls
1 min- Wall sit
1 min- Triceps dips
1 min- Alternating toe touches
1 min- Lunges/Plyometric lunges
1 min- Press ups/Decline press ups
1 min- Plank/Seal walk
by Mollie Millington | Sep 26, 2021 | exercise, quickie
Today we are going to be focusing on the core. Perform this routine 3 times a week, and you will start feeling stronger and see some definition around your mid-section. You will need dumbbells or a closed jug of water for 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- 1 min squats, 1 min mountain climbers, 1 min jumping jacks/star jumps
30 sec each side- Teapot exercise- Standing up, have a weight or jug of water in one hand. Place other hand on your waist. Lower the hand with the weight down as far as you can, while keeping the body in the same plane (don’t lean forward or back). Return to standing position using the abdominal muscles on the other side
1 min- Deadlift- Holding a dumbbell in each hand, start bent over with hands at shin level. Keep back straight and stand up by simply moving the hips forward. Arms just hang naturally
1 min- Leg lifts
1 min- Supermans
1 min- Hip extensions
1 min- Mountain climbers
1 min- Ballet crunch- lay on back with feet on floor and knees bent. Hold arms as if you are hugging a tree (or in first position). Start counter-/anti-clockwise and lift shoulder blades off the ground so you go up to the right (3 o’clock), rotate torso so arms are at 12 o’clock, then over to 9 o’clock and finally back down to the ground
1 min- Reverse crunch
1 min- Ballet crunch clockwise
1 min- Burpees
30 sec each side- Side crunches- lay on back with feet on floor and knees bent. Place finger tips on ears and keep elbows wide. Drop knees to one side, but keep shoulders flat on ground. Crunch for 30 seconds then drop knees to other side and crunch for another 30 seconds
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