Summer QuickFix 10 minute Workouts – Week Five

There are 1440 minutes in a day so the question is, do you value your health enough to give me just 10 of those minutes?!

Over the last 4 weeks, I’ve provided you four 10 minute QuickFix workouts that you can do anywhere with no equipment required. You are starting to develop a repertoire of 10 minute programs that you alternate between to provide good variety for your body.

Week 1 QuickFix Workout
Week 2 QuickFix Workout
Week 3 QuickFix Workout
Week 4 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 one minute without stopping. Never sacrifice quality for quantity!

These workouts will provide you with a number of full body workouts that can be extremely effective when done consistently.

10 Minute QuickFix Workout:

Warm-up First

449A0041Sprint & Retreat

Sprint Forward 10 steps and then shuffle/retreat backwards to the starting point. Continue for one minute.

449A0059Wall Squat

Stand against a wall and then slide your hips down the wall until your knees are at a 90 degree angle with your feet positioned away from the wall so your knees are positioned above your feet. Hold for 1 minute.

Tricep Dip

449A0073449A0063Sit in a chair with your feet in front of you, hands positioned to the side of your hips and with your fingers pointing forward. Bring your hips forward of the seat, position your elbows over your wrist and then slowly bend your elbows as your hips lower and then extend your elbows as your hips raise. Continue for 1 minute. Keep your knees more bent to make it easier and more straight to make the exercise more difficult.

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

Stay strong, healthy and fit and enjoy your last few weeks of summer!
Sherri McMillan

GFRFC2015Join us for the….
October 16th
The 10th Annual Girlfriends Run for a Cure is a Quarter Marathon (6.55 miles) and a Half Marathon (13.1 miles) designed specifically for women to get together to do something good for themselves and to help support a very important women’s cause.

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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