Summer Time Exercise Swaps

The reality is that during the summer between kids being out of school, vacations, camping and such, it’s difficult to get to the gym as frequently. But no one likes to start over so here’s some Exercise Swaps you can do so it won’t feel like you’re starting from scratch come fall.

Week 1 step ups1Swap Leg Press for Step Ups

You can find a bench, staircase or elevated surface pretty much anywhere. So when you can’t get to the gym to perform a couple sets of Leg Press, replace with a Single Leg Step Up. It will work the same muscles in a slightly different way.

bridgeb1Swap Hamstring Curls for Bridging

When you want to isolate the hamstrings but can’t access a curl machine, opt for a set of Bridging. It will work the hamstrings, glutes and your core and is an exercise you can do anywhere!

Week8 - LungesSwap Leg Extensions for Lunges

Opt for a set of alternating walking lunges to target the quadriceps as well as the rest of the lower body when you don’t have easy access to a Leg extension machine.

Swap Machine Chin ups for Pull Ups Anywhere

Head to your local park or school and find a set of monkey bars and voila, an instant pull up bar. You can even use bike racks, staircase railings…anything stable that you can hang off and pull your body weight will work.

Swap Bench Press for Push Ups

Good old fashioned pushups can be done anywhere requiring no equipment whatsoever. Your body is the best piece of machinery ever!

Week 4 Tricep Dips 2Swap Tricep Pressdowns With Tricep Dips

You can find a chair or bench anywhere. Have a seat, adjust your hips and body forward of the seat and start pressing up and down for an instant tricep fix.

Swap Squat Rack for Hiking

If you really want to put those legs to good use, head out for a challenging hike in the Gorge. It’s like non-stop squatting and lunging.

Swap Spinning For a Bike Ride

Get outside and do the real thing and challenge your balance to a higher level! Remember your helmet!

Swap Crunches For Paddleboarding or Kayaking

If you really want a great core workout, get off the floor and forget the crunches and instead, rent a paddleboard or kayak for an incredible core workout.

Getting out of the four walls of a gym for at least a couple of your weekly workouts can actually be a nice change of pace during the summer. Enjoy, have fun and stay healthy and fit!

Yours in health and fitness,
Sherri McMillan

triathlon_swimming1-1444849336Join us for the…..

July 31st – Blue Lake – Fairview, OR
The event offers three distances to choose from (Olympic, Sprint and Novice) for the sport of Triathlon, Duathlon and AquaBike. The flat and fast course with little to no traffic warm water and a beautiful start/finish venue make the Mid-Summer event an ideal race to put on your calendar! 

Sherri McMillan

Sherri McMillan

Sherri McMillan, holds a master's degree in exercise physiology and has been inspiring the world to adopt a fitness lifestyle for more than 33 years. She has received numerous industry awards including 2010 CanFitPro International Presenter of the Year, 2006 IDEA Fitness Director of the Year, 1998 IDEA Personal Trainer of the Year, 1998 CanFitPro Fitness Presenter of the Year and 2005/2006 ACE Fitness Educator of the Year - Runner up. She is a fitness trainer, fitness columnist for various magazines and newspapers, author of five books and manuals including "Go For Fit - the Winning Way to Fat Loss" and "Fit over Forty" and the featured presenter in various fitness DVDs. She has presented hundreds of workshops to thousands of fitness leaders throughout Canada, Australia, Mexico, Jamaica, New Zealand, Germany, England, Spain, South America, Asia and the U.S. She is the owner of Northwest Personal Training in downtown Vancouver, the founder of WHY Racing Events & WHY Community, participates in various community fundraisers and can be found running, biking, or hiking around the community. Find more information at

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