Quickie Workout #39

Sunday, January 20, 2013

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).

Warming up is very important, especially in colder temperatures.  Do not skip this step!  At the other end of the workout, remember to spend 5 minutes stretching out.

Warm up- 1 min walk in place, 1 min squats, 1 min jumping jacks/star jumps
1 min- Jumping lunges- Stand in a forward lunge position. Lunge by dropping back knee almost to the ground, then jump up and switch position of feet.
1 min- Hold a bottle of water or can of soup in each hand.  Stand with arms up out to side (forming a letter T). Hold arms there!
1 min-  Wall sit
1 min-  Push/press up on knees or toes
1 min-  Forearm plank (to make more challenging hop feet out and back to center)
1 min-  Boat pose
1 min-  Bicycle crunch
1 min-  Sit on knees.  Raise bum about an inch above bum.  Rotate hips in small circle for 30 sec then change direction. You should feel this in your thighs.
1 min- Squat by bringing bum down to touch a chair but do not sit down. This helps you develop a full range of motion.
1 min-  Stand in doorway and press hands against each side of frame. Hold it there.
1 min-  Bent over row with water or cans in your hands

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