Quickie Workout #117

Sunday, November 30, 2014

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- Walk up and down stairs for 2 minutes. If you are fitter, you can run up, but please walk down for safety.
1 min- Start in standing position.  Bend over and walk hands out to a plank position. Take a deep breath and then walk hands back and return to standing.
1 min- Downward dog then exhale and bring right knee into chest.  Inhale and return to downward dog. Repeat while alternating knees with each exhale.
1 min- Run in place with high knees.
1 min- Around the World lunges
1 min- Lay on your back with feet on the floor.  Raise hips into a bridge. Drop hips 3 cm and squeeze bum on the way up.
1 min- Tricep dips on a sturdy chair or low step.
1 min- Up and down plank. Start on elbows then raise your self up on palms.  Lower yourself down again. (Palm-palm-elbow-elbow)
1 min- Star jumps
1 min- Burpees
1 min- Star jumps
1 min- Alternating reverse lunges
1 min- Stand in a doorway and press arms out to the sides against the door frame.

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