Quickie Workout #21

Sunday, July 22, 2012

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 with me.

Please consult your doctor before engaging on any fitness regime.

Remember to go for QUALITY over quantity. 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- Run (at any pace suitable for your fitness level) until you start to break a little sweat, usually 3-4 minutes
1 min -  Downward dog into push up plank position, lower down to ground slowly as you count to 5. Repeat.
1 min - Forearm plank pushing one heel into air with little pulses for 30 seconds. Then switch legs for the last 30 seconds.
1 min - Lay on tummy with arms extended over head.  Lift arms and legs up off ground slightly and "swim" by moving arms and legs up and down.  Count to 8 as you swim.  Rest with limbs on ground for 2 counts.  Repeat.
1 min -
Flip on to your back. Place feet on ground so knees are bent.  Lean knees to left side and perform crunches, which will target the side obliques.
1 min -
Switch knees to right side and perform crunches.
1 min -
Still laying on your back with feet on the grounds, elevate hips in the air creating a straight line from shoulders to knees.  Extend right leg in the air, keeping thighs level with each other.  Perform slight pulses by squeezing your bum and pushing left heel into ground for 30 seconds.  Then hold for 30 seconds.
1 min - 
Repeat above with left leg in the air.
1 min - 
In push/press up position, bring right knee to outer right elbow.  Return right foot to starting place. Reach right arm up to sky, creating a temporary side plank.  Return to starting position.  Perform same 2 movements on the left side.  Repeat.

Let me know if there are any exercises you would like to see featured in the quickie workout.  Good luck with this week's routine!

 

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