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).
If your back hurts or come off the ground for leg lift exercises, modify exercise by lowering legs 45 degrees instead of 90.
Warm up- 30 jumping jacks/star jumps, 30 squats, 1 min mountain climbers
1 min- Leg lifts- up, down, legs apart and back together. Repeat. Feet do not touch floor.
1 min- Reverse curl- lift hips off ground and slowly lower back down
1 min- Toe touches- reach for toes by lifting shoulder blades off of the ground
1 min- Roll back and reach
1 min- Plank- keep shoulders over the elbows
1 min- Push/press ups- on knees or toes to give the tummy a rest
1 min- Swimmies- always balance muscle groups when training. Lay on stomach with arms extended. Lift arms and legs off floor and ‘kick’ arms and legs as if swimming. Hold for 5 counts. Release and repeat.
1 min- Downward dog knee thrust- Start in downward dog position. As you exhale, bring body forward into a press up position (shoulders over hands). At the same time bring knee to opposite elbow. Return to downward dog. Repeat with other leg.
30 sec- Left side plank- feet can either be on top of one another or one in front and the other behind. You can be on forearm or palm. Don’t let hips sag.
30 sec- Right side plank
1 min- Boat pose- Scoop out torso and sit on tailbone. Have feet in table top and arms extended straight out pointing towards toes. Keep arms stiff and strong and pulse up and down as you exhale.
Let me know if you would like a video demonstrating these moves. 🙂
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