Quickie Workout #59

Sunday, June 23, 2013

For today's workout, you will need either tins of soup, bottles of water or light weights.  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 walk up and down stairs, 1 min star jumps, 1 min walk up and down stairs
1 min- Pilates trunk rotations- Keep gaze and hips facing forward. Extend arms in front of chest. Keep arms straight and move them from right to left, while thinking of the ribs sliding back and forth.                    
1 min- Teapot left side- Place right hand on right hip. In left hand hold a bottle of weight or light weights.  Gently lower left arm towards knee while keeping body in a straight plane (do not lean back or forward).  Return to standing position.  
1 min- Teapot right side                                  
1 min- Wrist curls- Sit Indian-style/cross legged. Rest forearms on knees.  Have a light weight or tin of soup in each hand.  With palms facing up, let hands hang down.  Then bend wrists up.                          
1 min- Reverse wrist curls- Sit Indian-style/cross legged. Rest forearms on knees.  Have a light weight or tin of soup in each hand.  With palms facing down, let hands hang down.  Bend wrists up.                      
1 min- Supermans                                           
1 min- Leg lifts                                            
1 min- Mountain climber with knee to opposite elbow-  Place hands and feet on ground with hips raised in the air (very similar to Downward Dog).  Bring opposite knee to opposite elbow as you move forward so shoulders are over hands.  Return to starting position.                      
1 min- Press ups                                     
1 min- Deadlift-  Hold tins or weights in your hands.  Bend over and let arms hang.  Stand up simply by bringing hips forward.  You should squeeze bum on the way up.  Your pivot point is your hips.                                
1 min- Squat                        
1 min- Lunges                      

2 comments:

  1. Looks really good! I'll definitely give it a try. I've been hooked onto logging runs and activities on http://www.motivade.com which has an android app so far and is more of a social fitness network and motivator platform. The 7 minute routine is definitely intriguing and I'd like to check that out.

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  2. I love quickie workouts. I will be sure to give this a try. I normally go for lunges and squats only and never made use of the stairs. Since you mentioned a warm up exercise using it, I will definitely include that in routine. Thanks again for sharing.

    By the way I added you on Twitter. Here's mine
    https://twitter.com/FitEgg
    http://www.facebook.com/fitegg

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