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.
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- 2-3 minute brisk walk or jog (you should break into a light sweat, if not keep going!)
1 min- Step ups on a curb or step. (Step up with your right foot, then your left foot. Step back down with your right foot and follow with your left foot. Do this for 30 seconds then switch to left foot leading.)
1 min- Triceps dip on the curb or step. Keep hips close to step and only use arms to go up and down.
30 sec- Side plank with left arm on the bottom. Keep hips up (don’t let them sag).
30 sec- Side plank with right arm on the bottom. Keep hips up (don’t let them sag).
1 min- Calf raises on low step or curb.
1 min- Shuffle to the right for 3 steps (keep low in a squat) and then punch across your chest with left hand. Go back the other way (shuffle left for 3 steps and punch with right hand).
1 min- Feet hip width apart, squat so bum is out and weight is in your heels. When you go to stand up straight, raise your hands above your head. Repeat.
1 min- Pretend you are hitting a speed bag (from boxing) with alternating hands that is just above your forehead. You don’t need to extend your arms fully. Keep the feet moving too by bouncing on your toes. Be quick!
1 min- Run in place and get your knees up high!
1 min- Press/Push ups using the steps to make it easier (at an incline) or harder (decline).
This workout is a bit more cardio than the others. Feel free to mix and match with one of the previous quickies.
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