Quickie Workout #28

Sunday, September 9, 2012


Some of the exercises today require a resistance band, Pilates ring, or dumbbells.  Be creative and use items from around the house (such as a bungee cord, pillow, or cans of soup). You can use a kitchen timer to keep track of your intervals.  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).


Warm Up- Skip rope for 3 minutes or until you break out into a light sweat.

1 min- Step forward to lunge and lift arms in front of you from your sides to above your head as knee drops. Step back to your starting position.  Repeat with other leg. 
                    
1 min- Forward looking twist- Keep hips and gaze straight forward.  Hold a ball or pillow with arms straight in front of you. Twist torso left to right (keeping arms as straight as you can) but keep looking forward and hips facing forward.  Envision your ribs sliding back and forth and feel your abdominals working.               
                         
1 min- Chest squeeze- Hold a Pilates ring, pillow, or ball in front of your chest.  Push your hands against the ball to work your pectoral muscles.

1 min- Bicep curl- Using a resistance band under your foot, dumbbells or soup cans, keep elbows by your side and bend elbow bringing hands up.  Fully extend arms and repeat.
                            
1 min- Lateral raise-  With band under your foot or weights in your hands, raise arms out to the side to create a letter 'T.'  Bring arms down back to sides and repeat.    
                           
1 min- Push/Press up on railing, counter, wall, or regular on the ground.

1 min- Calf raises- Stand with balls of feet on the edge of a low step.  Lift yourself up to be on your toes and then lower down so heels hang off of step.  This can be done on the ground too by standing up on your toes and coming back to the ground.

                    

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