You can use a kitchen timer to keep track of your intervals. 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 rope for 1 minute, skip across a field and back for 1 minute, skip rope for 1 minute
30 sec– Lay down on your right side so bottom arm is extended and head is down on the arm. Lift the top (left) leg up as far as it will comfortably go (up to 90 degrees). Keep leg straight.
30 sec– Bend left leg so left foot is on ground in front of right knee. Lift right leg up as far as is comfortable to you. Keep leg straight.
30 sec each– Repeat two previous exercises but on other side.
1 min– Forearm plank
30 sec– Push/press ups in a “normal” positions on your toes (not on your knees if possible. At least give it a try!)
1 min– Standing squats (try to get low, stick out bum and keep your weight in your heels)
1 min– Prisoner squats (keep hands on head to engage abs though this exercise)
1 min– Calf raises, preferably on a low-step to allow for a large range of motion. Hold on to the railing!
1 min– Bicep curls (you can use books, cans of soup, water bottles, etc if you don’t have weights)
1 min– Lateral raise by raising arms to side to form a “T” shape with your arms at shoulder height.
Amazing job! Can you do it again?
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