Quickie Workout #55

Sunday, May 26, 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 jumping jacks/star jumps, 1 min jog in place high knees, 1 min grapevines
1 min- Leg swings- Touch right foot behind left, causing a 1-legged squat on left leg. Then swing right leg up to right side at a comfortable height.  Keep leg straight.                      
1 min- Knee circle with ball- Holding a small Pilates ball (or pillow) in knee pit, make small circles with knee 30 seconds one direction then switch direction.                 
1 min- Side knee raise with ball - Keep knee bent at 90 degree. Lift knee out to the side to a comfortable height without moving upper body.             
1 min- Calf raises - Stand on your toes then slowly lower down to ground
1 min- Plies - Feet shoulder width apart (with slight foot turnout) and hips tucked under, lower down as low as you can without sticking out bum or leaning forward.
1 min- Lat pulldown with band- Hook band over a secure railing or door. Hands should be in a wide grip over your head. Keep elbows relatively straight and lower hands down to shoulder height.                
1 min- Torso twist with band - Keep gaze and hips forward so only torso moves. This shapes abs with the resistance from the band.                   
1 min- Lunges        
1 min- Bicep curl with band                      
1 min- Leg abduction with band - Tie band in a loop and place around ankles.  With slight bend in supporting knee, bring other leg away (think alien abduction for away!) from body.
1 min- Boat pose                    
1 min- Plank                                                  
1 min- Side crunch                                       

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