You can use a kitchen timer to keep track of your intervals. 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. As always, remember to go for QUALITY over quantity. 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 minute of squats (sticking bum out and having weight in your heels) then 1 min jumping jacks/star jumps.
1 min- Walking lunges (take a step forward each time you switch legs). Remember to think about sinking the back knee to the ground rather than pushing front knee forward.
1 min- Squat and lift one knee up. Squat again (with two feet on the ground) and lift the other knee at the top. Repeat.
1 min- Push ups/Press ups against a wall or counter, on your knees, or “regular.”
1 min- On your hands and knees, lift the right knee up and out to the side while keeping it at a 90 degree angle. Return to starting position and repeat. I call these the “fire hydrant.”
1 min- As last interval, but with the left knee.
1 min- Push ups/Press ups against a wall or counter, on your knees or “regular.”
1 min- Crunches- try to raise your shoulder blades off the ground. Look up and behind you to avoid straining your neck.
1 min- Supermans- Lay on your stomach with arms extended above your head. Lift opposite arm and opposite leg up off the ground so you feel your lower back working. It doesn’t need to be very high. Lower limbs down to ground and repeat with other arm and leg. More advanced is to lift all four limbs off the ground at once. Remember, it doesn’t need to be high off the ground. Just enough to feel lower back contract.
Still feeling good? Do it again!
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