Find a swing in your yard or a nearby playground for suspension training today. This routine may be a little bit more difficult if you are new to quickies. 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.
As always, 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- 3 min jog or run
30 sec each side- Side plank with feet on swing. Move your hip up and down an inch or two to make more challenging. Keep core tight!
1 min- Suspended row. Face up with your feet on ground, hold on to chain and pull yourself up
1 min- Suspended jack knives
1 min each leg- Single leg squat. Place one foot on swing and bend the other for the squat.
1 min- Forearm plank with feet in the swing.
1 min- Hamstring curl with heels on swing.
1 min- Box jumps or steps ups on a step or bench (be careful not to slip)
1 min- Decline press up with feet on bench or end of slide (watch out for kids!)
1 min- Burpees
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