Quickie Workout #51

Sunday, April 21, 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 minute stepping onto a low step or sturdy bench and then off again (up up down down), 1 minute jumping jacks/star jumps, 1 minute squats

1 min- Crab tricep dips              
30 sec each side- Side plank                              
1 min- Downward dog knee crunch- starting in a downward dog position, shift your body forward into a press up position as you bring 1 knee forward to your chest.  Return to downward dog position. Repeat with other leg.  Keep alternating until time is up.      
1 min- Kneeling hip circles- kneel with feet flat and bum on your feet.  Raise bum 1 inch/2 cm off of feet. Rotate hips in tiny circles without raising bum any higher.  You should feel this in your thighs.                 
1 min- Lateral raise with band or light weights in hands (such as tins of soup or bottles of water)  
1 min- Leg abduction                         
1 min- Walking lunges                    
1 min- Goalpost for rotator cuff - hold elbows with bend at 90 degrees so arms look like a goal post. With a light weight in hand, rotate hands down until they are parallel to the ground.  Return to starting position.               
1 min- Hip raises- lay on ground with feet on ground and knees bent.  Lift hips off ground to form a straight line from shoulders to knees.  Drop bum 2 inches/4cm (it should not tough ground) and then squeeze bum to lift up again.                         
1 min- Boat pose                           
30 sec each side- Cross ankle side crunch- lay on ground with feet on ground and knees bent.  Place right ankle on left knee.  Place fingertips on ears.  Keep right elbow on the ground as you bring left elbow to right knee.  Left elbow should touch ground between reps.  Switch ankles and bring right elbow to left knee for other side.

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