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).
Warming up is very important, especially in colder temperatures. Do not skip this step! At the other end of the workout, remember to spend 5 minutes stretching out. Hold each stretch for 15-20 seconds. Do not bounce.
Today’s workout uses a small Pilates ball. A football/soccer ball might work or a pillow. They are not that expensive and very versatile in your training. If you would like invest in one, have a look here.
Warm up- 3 min jog then 30 star jumps/jumping jacks
1 min- Standing twist abs – lower into a squat. Squeeze ball with hands but keep elbows out, holding ball away from chest. Rotate left and right while keeping hips facing forward.
1 min- Hip raises with ball between your knees.
1 min- Plank position with ball under one foot. Roll ball in and out by bringing knee to chest then straightening leg again for 30 sec before switching legs.
1 min- Tricep extension holding ball in both hands.
1 min- Walking lunges – Use two hands to hold ball straight out in front of you if you can.
1 min- Press up on railing, counter, wall or on the ground
1 min each leg- One legged squat keeping ‘resting’ leg heel on the ball with leg straight.
1 min- Leg lifts with ball between your feet
1 min- Boat pose holding ball between your feet
1 min- Supermans
1 min each leg- Hip abduction with ball. Hold on to a chair or stable table/counter.
1 min- Russian twists with ball in hands
This post contains affiliate links. It costs the buyer nothing additional and helps to cover the cost of running this site.
Recent Comments