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 with me. Please consult your doctor before engaging on any fitness regime. Remember to go for QUALITY over quantity. 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).
You are going to need exercise sliders or an old towel of rag for today’s set.
Warm up – 1 min marching in place, 1 min squats, 1 min jumping jacks/star jumps
1 min- Mountain climbers with sliders (slide toes in and out)
1 min- Forearm plank with toes on sliders. Slide feet together and apart while holding the plank if you can.
1 min- Bicycle ab exercise – Lay on back and bring opposite elbow to opposite knee. Extend other leg. Keep shoulder blades off of the ground. Go for good form rather than speed.
30 sec- Left side plank, either on the palm of your hand or forearm
30 sec- Right side plank, either on the palm of your hand or forearm
1 min- Superman – Lay on tummy with arms extended. Lift all limbs slightly off the ground. Hold for two counts. Then bring limbs back to the ground.
1 min- Kneel on the ground with your hands on the sliders. Perform a “rolling” abs exercise by placing hands on the sliders just in front of your knees. Then slide hands out in front of you and slide them back again. You may need to limit your range of motion depending on your current strength level.
1 min- On a smooth floor, get into a push/press up position with a towel, rag, old t-shirt, etc under your feet. Walk on your hands from one end of the room to the other, dragging your feet.
Well done!
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