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.
Please consult your doctor before engaging on any fitness regime.
Remember to go for QUALITY over quantity. Breath on the excursion (IE,
exhale when pushing yourself up on the push up, inhale as you return to
the ground). Keep your abs in as if there is a string from your belly
button pulling through to your spine. Please email me if you want tips on how to make the quickies easier or more challenging (firstname.lastname@example.org).
2 min- Walking up and down stairs (or you can walk/run outside if stairs are not available)
1 min- Walking lunges bringing back knee down almost to the ground
1 min- Prisoner squats (squats with a jump)
1 min- Push/press ups either against a wall or counter, on your knees or 'regular'
1 min- Reverse curls by laying on back and lifting hips up in the air when feet are brought towards head.
30 sec- Side plank on right side
30 sec- Side plant on left side
1 min- Push hands against door frame on each side trying to create a letter T/push door frame open. Count to 10 then rest for 5 and repeat until minute is up.
Repeat this workout if you are feeling good, or add another quickie onto it.
Remember the weekend challenge too and get outside!