Quickie Workout #67

Sunday, September 15, 2013

This week you will need access to a set of stairs.  Please be careful and hold on to the railing if you need to.  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- walk up and down stairs for 2 min, 1 min jumping jacks/star jumps
1 min- Box jumps on lowest step
1 min- Squat thrust
1 min- Tricep dips on stairs
1 min- Walk up steps 2 at a time.Walk down.
1 min- Incline push/press ups.  If you are more advanced, try decline.
1 min- Spiderman crunch- Start in press up position on toes. Bring knee to outside of elbow.  Alternate sides.  If this is too difficult, bring knee to chest.
1 min- Leap forward on 2 feet as far as you can for 30 seconds.  Then turn around and repeat back to starting point.
1 min-  Side step lunges- Start in standing position.  Step out to the right, keeping toes pointed forward and lunge to the right by bending the knee.  Step back to center.  Repeat on the left side.
1 min- Reverse lunges- Start in standing position.  Step right foot back and lower knee to lunge. Step back to center.  Repeat with left leg.
30 sec- Small arm circles forwards.
30 sec- Small arm circles backwards.
1 min-  Jumping jacks/star jumps

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