Quickie Workout #68: Which way is the beach?

Sunday, September 22, 2013

Lucy on the Lookout asked for an arms workout.  So here it is!  Remember that quickies are meant to be easy to do with little or no kit.  Feel free to use weights instead of water bottles if you are up to the challenge and have some handy.

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 Skip rope, 1 min run with high knees, 20m bear crawl, 20m crab walk
1 min- Walking lunges
1 min- Tricep dip
1 min- Wall sit with bicep curls holding water bottle
1 min- Deadlift with upright row
1 min- Side squats- 30 sec each direction, keep low the entire time
1 min- Pec fly
1 min- Bent over row 
1 min each leg- One legged squat
1 min- Push/Press ups (or if your name is Lucy, make them decline by elevating your feet)
1 min- Tripod plank- only use 1 arm and be sure to keep your hips parallel to the ground (don't twist hips!)
1 min- Hip raises
1 min- Abdominal crunch

Let me know what you think, Lucy!  :)

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