Quickie Workout #50 WOW!

Sunday, April 14, 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).

Warm up-  1 min- Speed bag in air with feet moving; 1 min star jumps; 1 min walking lunges
1 min-  Mountain climbers                                  
1 min-  Seal walk                                         
1 min-  Plank                              
1 min-  Back hyper-extensions on ground                
1 min-  Crab dips for triceps        
1 min-  Press up and then when in "up" position, extend one arm out in front of head (straight line from fingers through to back and toes).  Alternate arms
1 min- Boat pose                             
1 min- Lay on back with knees up in air in tabletop position.  Keep knees at 90 degrees and pivot at hips.  Dip toes in water by lowering legs until toes touch ground.  Raise up to table top position and repeat
1 min- Kneel so bum is on feet.  Raise bum 1-2 inches off bum. Move hips in anti-clockwise circles for 30 seconds, then go clockwise for 30 seconds                                                            
1 min each leg- Split squats-  lunge position.  Keep feet stationary.  Go up and down in lunge position without moving or switching feet                        
1 min- Small arm circles forward for 30 seconds then backwards for 30 seconds

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