Summer QuickFix 10 Minute Workouts – Week Three

If your health and fitness is important to you, you can commit to 10 minutes right?!

This is your third 10 minute QuickFix workout that you can do with no equipment, no gym and therefore no excuses!

Week 1 QuickFix Workout
Week 2 QuickFix Workout

Complete each of these 3 exercises for one minute each with a 30 second rest at the end of each of the 3 exercises. Then do it again 2 more times for a total of 10 minutes. Remember to take a few minutes to warm-up and cool-down and feel free to take breaks if you can’t make it to one minute without stopping. Never sacrifice quality for quantity!

It’s surprising how effective a 10 minute workout set can be if you focus and just get them done consistently. Follow along with this series and you’ll get a number of 10 minute QuickFix options so that you can mix it up and do a different set each time!

10 Minute QuickFix Workout:

Warm-up first.

Jumping Jack & Knee Strike

Complete one Jumping Jack followed by a Knee Lift/Strike. Continue for one minute while alternating knees. You can keep this low impact by squatting or touching one foot to the side instead of jumping.

Alternating Lunge with Rotation

Start by standing on the spot and then lunging the right foot forward landing so that the right knee is positioned over the ankle or the foot. Then reach down towards the ground with the left hand while rotating the right hand towards the sky. Rotate back to center and then push back to the starting position pushing from the leg in front and using your glutes/buttock muscles to gain power from the deep lunge position back to the starting position. When lunging, keep your body weight positioned over the front leg – this is your working leg.  Maintain proper posture and keep your abdominals contracted.  Continue for one minute alternating sides.

Crab Walk Position with Alternate Foot Reach

Start by sitting on the ground with your feet flat on the ground in front of you and your hands positioned under your shoulders. Keep your spine elongated and your core strong as you slowly lift your hips and hold. Now lift one foot and reach the opposite hand to foot. Continue for 1 minute alternating sides but feel free to take breaks as needed.

30 second recovery and then complete 2 more times for 10 minutes total full body workout!

Stay strong, healthy and fit!
Sherri McMillan

Columbia triJoin us for the….
August 19 -21st
This summer weekend Triathlon & Fitness Festival at a beautiful venue along the Columbia River offers something for everyone from a Sprint & Olympic Distance Triathlon, Duathlon, & AquaBike, Girlfriends All Womens Triathlon/Duathlon/AquaBike, 5k & 10k runs, Kids Triathlon and so much more!

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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