Quickie Workout #74

Sunday, November 10, 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 plank (on elbows or on the palms of your hands), 1 min Spiderman crunches (in push/press up position, bring knee to outside of elbow), 1 min mountain climbers
1 min- Extended arm crunch (lay on back with feet on ground. Extend arms above your head on the ground. Crunch up keeping arms next to your ears)
1 min- Russian twist
1 min each side- Side plank (if easy try keeping top leg in the air)
30 sec each direction- Sit on knees/heels.  Raise bum 2 inches off heels.  Make tiny circles clockwise.  Then next 30 sec the other direction.
1 min- Push/Press ups (on knees or toes)
1 min- In press up position on your toes, jump feet it so they are just outside your hands.  Jump them back to starting position.
1 min- Boat pose
1 min each leg- Kneeling on all four's, raise one knee out to the side in a comfortable range of motions, keeping it bent at 90 degrees.  (Think of a male dog and a fire hydrant)
1 min- Roll back and reach
1 min- Plank
1 min- Leg lifts

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