Hi. Let me introduce myself. My name is Zoë Quinn, a runner and trainer and I’m on day 4 of self isolation. I’m going slightly crazy and I’m sure I’m not the only one here.
So, to keep busy, I will be posting free 45 min HIIT style workout videos throughout the week on my Instagram live page Zoëtrope Fitness. They will be going live at 10 am on Mondays, Wednesdays and Fridays.
I will also be posting 10 min quick isolation exercises (abs/ gluten/ legs etc )at 12 pm on Tuesdays and Thursdays. These are all aimed at runners, making sure we keep our bodies strong so when the races return (which they will), we’re ready for them.
Hope these help and please don’t hesitate to contact me with any questions. I’m very excited about this new running community page and can’t wait to see what comes out of it.
Stay strong folks, mentally and physically and here’s to building something special.
10 exercises in 10 min for the glutes. So important to keep these bad boys strong to prevent injury when you’re running. If you have more time, try 12–15 reps per leg.
1. Side skaters
2. Step up
3. Chair squat jump ( I forgot this on camera. Oops. Squat into chair and plyo jump up
4. Elevated split squat
5. Single leg deadlift
6. Side step up
7. Elevated bridging with knee hug
8. Fire hydrant
9. Glute bridge walk
10. Table top glute and hamstring leg push
Core essentials. Here’s my 10 min 10 abs exercises for you to try today. G’wan, you know you want to! These free workouts can be found on my Zoëtrope Fitness page on Instagram. See you for HIIT tomorrow at 10 am!
1. High plank w bear sit
2. Straight elevated leg crunch
3. Butterfly leg crunch
4. Kneeling obliques sway
5. Low plank knee drop
6. Side plank crunch
9. Knee sit with toe tap
10. High plank down dog with knee kick
Week 2. Legs/ Glutes
10 exercises, 10 minutes
50 sec on, 10 sec off
Abductors and Piriformis ( band/ leg weight option)
Plank with hamstring pulse ( band / leg weight option)
Lateral walk ( band option)
Squat side jump
Hip thruster ( band option)
Week 2. Abs & Arms. 10 min, 10 exercises.
50 sec on, 10 sec off. If you have a step/ stool we will be using this. Also two light weights ( water bottles/ cans etc) and a football/ cushion. I challenge you to find a better cushion than my Patrick Swayze one however. None of these are needed if you don’t have any to hand. Let me know what you think @ Zoëtrope Fitness.
High plank step walk
Side crunch w/ leg swing
Single leg v ups w/ ball
V sit Russian twist tap with weight/ ball
Ball/ cushion arm bingo wings battler
Tricep dip w bended knee
High plank with weight changes
Arm circles w/ weights
Sky reachers with weights
Not sure how my 10 min, 10 leg / glute exercises turns into a 17 min video ( with an extra exercise for Easter) but I swear it’ll be worth it. Grab a chair and book and if you are near a stair, even better! Reminder I have my free Instagram live HIIT classes on Mon, Wed and Fri at 10am as well as these leg/ glute and core/arms at 12 pm on Tuesdays and Thursdays. All found on my page Zoëtrope Fitness.
1. Hip flexor push
2. Foot taps
3. Single leg calf raise ( can be performed with weights in hand also)
4. Box stand, leg kick outs
5. Hip dips
6. High step walking lunges
7. Pulse calf raises
8. Glute bridge with knee up
9. Raised hip thrusts
10. High plank with leg arc
11. Standing abductor / adductors
Right guys. Different format than usual but the same concept. 10 min 10 exercises. Core & Arms. You need a chair and a ball or weight if you have one. To watch the live version go to my Instagram and Facebook page on Zoetrope Fitness . Thanks for watching!
Slow mountain climbers
Core row with ball push ups
Up down dips
One leg tricep dips
5 sec Russian twist pulse
Oblique waves ( weight optional)
Side plank leg crunches on chair
Ball toe taps