Quickie Workout #77

Sunday, December 1, 2013

You are going to need a park bench or stable chair for today's workout.  Have fun!

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 squats, 1 min walking lunges, 1 min hopping
1 min each leg-  Bulgarian squats (one foot is up behind you on a stationary chair or bench as you squat)
1 min- Incline push/press ups on the bench or chair
1 min-  Plyometric lunges
1 min- Triceps dips on bench
30 sec each side-  In press up position (on your toes!) bring your knee to the outside of your elbow.  Alternate legs.
1 min- Bicycle crunches
1 min- Supermans
1 min each leg- Lunge and then bring back knee up as you stand up
1 min- Burpees! With a press up on the bottom.  You can use the bench to make the move a little easier.
1 min- Prisoner squats- hands on your ears. Keep elbows wide.  Squat down then jump up.
1 min- Sit on edge of bench. 'Dip toes in the water' by pivoting at the hips and keeping knees at same angle.  Touch toes to the ground.

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