Summer QuickFix 10 Minute Workouts – Week Six

Summer is starting to wind down and kids go back to school this week but it’s still super busy as many of us are shopping for school supplies and clothes, filling out school forms and trying to get in a little more fun before the summer is over!

So I’ll provide you with two more weeks of 10 minute QuickFix workouts that you can do anywhere with no equipment required. You will have 7 different types of 10 minute workouts that you can do whenever you are on a time crunch. Remember that something is always better than nothing and if you work it, 10 minutes can be an amazing workout!

Week 1 QuickFix Workout
Week 2 QuickFix Workout
Week 3 QuickFix Workout
Week 4 QuickFix Workout
Week 5 QuickFix Workout

Complete each of the following 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:

Warmup first.

FullSizeRender 8FullSizeRender 7“Rectangle Drill”

Place 4 cones or mark 4 corners with tape in the shape of a rectangle or square with each cone about 15 feet apart from each other.  Start at one corner and sprint to the top of the square.  Then shuffle across the top of the square.  Then back-shuffle.  Then laterally shuffle back to the start.  Do this 30 seconds one way and 30 seconds the other way.


FullSizeRender 5FullSizeRender 6One Leg to Push-up

Stand on one leg. Slowly reach down towards the floor and crawl your hands forward until you are in a push-up position. Complete a push-up keeping the foot lifted (if needed, drop to both knees to complete the push-up). Then slowly crawl your hands back towards your feet and slowly push away from the floor back to the starting position staying on one leg if possible. Keep your core strong throughout the entire exercise. Switch legs and do it again. Complete for 1 minute alternating legs.


Lie on your back with your knees bent and feet flat on the floor.  Tighten your abdominal and buttock muscles and slowly lift your buttocks off the floor until your body weight is resting on the top of your shoulder blades and your knees and shoulders are in a straight line.  Keep your hips square to the ceiling. Try to avoid letting your pelvis rotate. Hold this position for a few seconds and then slowly release down. Continue for one minute.

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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