by Mollie Millington | Aug 7, 2022 | exercise, quickie
August is here, can you believe it? Hopefully you are keeping up with my weekly quicky workouts. If not, I have an easy way for you to stay on track. Eventually there will be 175 quickie workouts here on ptmollie.com. The ultimate challenge is for you to complete them all. Each only takes 10-15 minutes. You can mix and match them to give you a workout to fill up whatever spare time you have (for example, 3 workouts = 45 minutes). Hope you are up for the challenge! Tweet #quickiechallenge and keep me posted on your progress.
Surely you have time for a quickie! 😉 Here is a check sheet to keep track of which workouts you complete.
As usual, 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 skipping, 1 min walking lunges, 1 min skipping
1 min: Low pulsing squat- feel the burn!
1 min: Push/Press ups against the wall
1 min: Wall sit
1 min: Push/Press ups on the ground (try on your toes first, then drop to knees if you have to)
1 min: Leg lifts
1 min: Supermans
1 min: Plank
1 min: Tricep dips
1 min: Toe touches
1 min: Squat thrusts
1 min: Bicep curls with light weights or tins of soup
1 min: Small arm circles, 30 sec each direction
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by Mollie Millington | Jul 31, 2022 | exercise, quickie
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).
You will need to download a HIIT (high intensity interval timer) for today’s workout. Set it for 20 seconds activity with 10 seconds rest x 8 rounds. Each exercise lasts 4 minutes. In between each exercise you have 1 minute to recover. Good luck!
Warm up: hop-hop-squat
#1: 180 degree jump and squat
#2: Russian twists
#3: Squat with overhead press
#4: Alternate crunches with Supermans
by Mollie Millington | Jul 24, 2022 | exercise, quickie
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- Hop-hop squat; 1 min- Skipping; 30 sec each direction- Grapevines
1 min- Push/Press ups
1 min- Hip raises
1 min- Burpees
1 min- Alternating reverse lunges
1 min- Overhead/Shoulder press
1 min- Jumping jacks/Star jumps
1 min- Arms out straight in front and quickly switch right and left hands on top. Hold a light weight to make it harder
1 min- Bring hands behind your back. Keep arms straight and keep palms facing up. Pulse thumbs together to exercise the back muscles. If you don’t feel anything, lift the arms up
1 min- Around the World lunges
1 min- Stand in a doorway, press arms out to the side against the frame, trying to widen the frame with your hands. Keep pressing for the entire minute
30 sec each side- Teapot abdominal exercise
1 min- Reverse curls
by Mollie Millington | Jul 17, 2022 | exercise, quickie
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- 3min- brisk walk, jog or run
1 min each leg- 1 legged squat
1 min- Jumping jacks/Star jumps
1 min- Prisoner squats
1 min- Crab tricep dips
1 min- Crab walk
30 sec each side- Side plank
1 min each side- Clams
1 min- Bicycle ab exercise
30 sec each side- Fire hydrants- on hands and knees, lift one bent knee out to the side (like a dog urinating on a fire hydrant)
by Mollie Millington | Jul 10, 2022 | exercise, quickie
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- Start with feet together. Step one foot out the side and squat. Return to center. Repeat on other side; 1 min- Reverse lunges; 1 min- Barndoors (both directions)
1 min- Overhead press holding tins of soup or weights if you have them
1 min- Bicep curls
1 min- Sumo squats
1 min- Calf raises
1 min- Speed skater jumps
1 min- Jumping jacks/Star jumps
1 min- Plyometric lunges (or walking lunges if you need a low impact option)
1 min- Overhead press holding tins of soup or weights if you have them
1 min- Tricep kickbacks
1 min- Wall sit
1 min- Push/Press ups against the wall
1 min- Wall sit
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