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
by Mollie Millington | Sep 19, 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 walking lunges, 1 min squats, 1 min step ups
30 sec each leg- Leg abductions
1 min- Overhead press
1 min- Wall sit
1 min- Reverse walking lunges (Yes, walk backwards! Be careful)
1 min- Bicep curl
1 min each direction- Walking side squat- keep bum low and walk like a crab
1 min- Jumping jacks/Star jumps
1 min- Frontal raise with calf raise
1 min- Dead lift
1 min- Leg lifts
1 min- Bicycle ab exercise
by Mollie Millington | Sep 17, 2021 | travel
One of the hardest things for me about Covid is not being able to travel. While there is a traffic light rating system in the UK, which lets you know which countries are low risk for Covid-19 infection, it is still worrying to me. People in London barely wear masks or social distance, so I cannot imagine sitting on a plane with recirculating air for hours on end or being somewhere where a language barrier prevents me from communicating how I feel (whether I need more space or am developing symptoms). I wanted my summer to be one of staycations, both with different cultural themes in London and also exploring new areas of the UK.
I was so excited to be invited to the Korean Tourism Organisation’s (KTO) Korean-themed tour of London, which was co-hosted by the Korean Cultural Centre (KCCUK). Although my brother-in-law lived in the Seoul suburbs for a few years, we never made it over for a visit. The country and culture are not ones I am very familiar with so I was keen to learn more without having to travel there (yet). Most of the people on the tour had an interest in Korea, some has lived there, some had visited several times and a few even spoke the language. It was very cool to see people passionate about Korea and want you to be just as excited as they were a bout what we were about to learn.
We met on the Embankment at the Korean War Memorial (Learn more about the Korean War by watching free films.) It is a beautiful park with views of the river. We learned that Seoul has a large river, the Han, that the city is built around, similar to the Thames in London, providing ways to transport goods and people through the city.
Our next stop on the tour was the Korean Cultural Centre, which a short walk from Trafalgar Square. You can visit the centre for brochures on Korean events, shops, and restaurants in London, as well as info on Korea itself. The building is currently working on reduced hours and is open Monday through Friday. The centre also has an exhibition space and their summer exhibit, Royal Palaces of Joseon, had just opened when we stopped by. Unfortunately, it is just closed at the end of August and the next one is called Round and Round. This is an audio-visual project that will take visitors through the modern history of Korea. The film lasts 90 minutes so there are recommended arrival times to see it in its entirety.
In London, there is a block on Charing Cross Road between Leicester Square and Cambridge Circus where several Korean eateries and shops have starting opening up. The group divided into two, each taking one side of the road. I went into Nature Republic and purchased one of their amazing facial masks. Next door was Bunsik, which serves corn dogs on a stick. This area is good for an afternoon visit but if you want to spend an entire day immersed in Korean culture, try visiting New Malden in South London where there is a large Korean neighbourhood.
London has many free museums (donations accepted upon entry), which I think is brilliant as everyone, no matter what their economic situation is, is able to access them. The British Museum has an extensive Korean Gallery which is why our tour stopped outside the gates. Unfortunately, we arrived too late to enter so I need to go back to see the famous ‘moon jar’ and other unique pieces of art. Sometimes, I get so caught up in living my day-to-day life, I forget that I have these incredible tourist spots to visit in the city. If you don’t live in London, here is a virtual tour of the Korean gallery.
I am embarrassed to say that my first time eating Korean food happened on this tour. Dinner was at HanKang, a small but modern Korean restaurant near Tottenham Court Road. I was a little nervous but it was a lot of fun learning from my tablemates what everything was and how a Korean BBQ worked (luckily, the staff managed most of the cooking for us). Both of them had visited Korea and were knowledge about what each dish on the table was. They even coaxed me into trying kimchi which can come in a variety of flavours and strengths (not just as cabbage either). Normally, my palette is set for sweet things, never bitter or sour. I tried them all and found them to be not as bad as I had thought they would be!
After the tour, I am completely inspired to visit Korea myself one day. There is so much more for me to learn about the country and culture and we are fortunate that KTO and KCCUK are making that happen throughout the UK. I recommend following KTO on Instagram, as well as KCCUK, to stay up to date on events happening through the UK and tips for planning a trip to Korea. With my goal to run a race in every country I visit, I am now eyeing races in Korea. On the tour, I learned that Korea has an incredible mountain range and lots of outdoor activities to try. It would be amazing to stay off the beaten path a bit while exploring the peninsula (after I run my race of course). While in Korea, I would love to go for a hike, try Taekwondo (after all, I did Muay Thai in Thailand), visit the beaches of Busan, and eat fried chicken and beer. I might even be tempted to register for the Jecheon Winter Half Naked Marathon if I were to visit Korea in the winter for some skiing. It seems like there are numerous outdoor activities to try in Korea which makes it the perfect destination for me.
If you want to learn more about the London tour itself, check out my Instagram highlights.
Inspired to learn more about Korean culture? Attend one of these upcoming events:
Festival of Korean Dance: Starts this weekend! 17-24 September at The Place WC1H 9PY
Online cooking class: Learn to make kimchi via the Korean Tourism Organisation’s Facebook Live on 22 September
K-music festival: 6 October – 11 November, venues all over London
Korean Culture Month at Foyles: Visit the Foyles on Charing Cross Road during October 2021 to meet many exciting and accomplished authors from Korea.
London Korean Film Festival: The dates for this year’s film festival were just announced. Join us from 4-11 November 2021 here in London. Keep an eye on the website to see what films will be shown this year.
Thanks to Korean Tourism Organisation for the tour invite and some of the photos included above. All views are honest and my own.
by Mollie Millington | Sep 12, 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, then 9 of each, 8 of each, and so on until 0
30 sec- Run in place with high knees. Get them up!
1 min- Sumo squats- legs wide apart with feet at 45 degrees
1 min- Stand in a doorway and push hands out to try and make a letter T. Hold it for the entire minute
1 min- Wall sit
1 min- Calf raises
1 min- Plank
1 min- Froggy crunch- lay on back with soles of feet together and knees apart. Straighten arms and point fingers towards toes. Reach fingers toward toes and lift shoulder blades off the ground
1 min each side- Clams- Lay on side with knees bent and legs on top of on another. Keep feet together as a hinge and lift top knee up. Return it to starting position. Repeat
1 min- Push/press ups on knees or toes
1 min- Prisoner squats- fingertips on ears. Squat down and then jump up as high as you can
1 min- Push/press ups on knees or toes (or against a wall to make it easier)
1 min- Walking lunges
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