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
Don't forget to breathe! Please email me if you want tips on how
to make the quickies easier or more challenging (firstname.lastname@example.org).
Warm up- 5 min run or jog
1 min- Squats with bum just touching a bench or chair to ensure you are lowering down far enough. Do not sit though!
1 min- Holding weights, bottles or water, or bricks (something with weight) perform an overhead press. Keep weights at shoulders and then lift them above your head as you exhale. Return weights to your shoulders.
1 min- Bend slightly forward at the waist with your back flat. Have a slight bend in the knees. Keep elbows up towards the ceiling. Extend arm while holding weight for a tricep kickback.
1 min- Lunges with left foot forward and raising arm out in front of you to chest height for a frontal raise.
1 min- Lunges with right foot forward and raising arm out to the sides of you to shoulder height for a lateral raise.
30 sec- Left side plank
30 sec- Right side plank
1 min- Regular plank
1 min- Push/press ups