Quickie Workout #84

Sunday, February 23, 2014

Today you will need a partner to help you on a few moves. Grab a friend and have some 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- Skip 30m, walk backwards (carefully) back to start, walking lunges for 30m, jog/run back to start line.  Then play a game with your partner.  For 1 min, see how many times you can tap each other's knees.  The one with the highest score wins!
1 min- 'Suitcase squats'- imagine that you are picking up 2 non-rolling suitcases (one in each hand).  Keep the back straight and the chest up while looking ahead. Stick that bum out and keep the weight in the heels (rather than over your toes).  Feel free to hold weights or shopping bags with a few tins of soup in them to make the movement more challenging.
1 min- Jumping jacks/star jumps
1 min- Hamstring fall- One person kneels and the other person kneels behind them and holds down their ankles.  The person then keeps the body straight as they slowly fall forward until they end up in a press up position.  If you can, use the press up at the bottom to return to starting position.
1 min- Side plank right
1 min- Side plank left
1 min each side- Dead fish exercise- Lay on your side with bottom arm extended out straight on the ground.  Upper arm is bent so fingertips are on your ears.  Lift your legs up as you bend at the waist and bring your elbow towards raised feet. 
1 min- Push/Press ups
1 min- Mountain climbers
1 min- Wedding lunges- Walking forward lunging. At the bottom of the lunge, twist your torso so your hands rotate over the thigh that is parallel to the floor.
1 min- High 5 power squats- Face your partner. Squat down at the same time and jump high up in the air while high 5'ing each other.
See who can last longer- Wall sits
1 min- Tricep dips on a stable bench, chair or steps

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