Summer QuickFix 10 Minute Workouts – Week Seven

This is our last Summer QuickFix 10 minute workout option. But good news – these workouts work in the fall and all year-long too! Whenever you are really busy and can’t get to the gym or just don’t have a ton of time, pull out one of the seven 10 minute workout options and if you work it hard, it can be highly effective!

Week 1 QuickFix Workout
Week 2 QuickFix Workout
Week 3 QuickFix Workout
Week 4 QuickFix Workout
Week 5 QuickFix Workout
Week 6 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 10 minute workouts will provide you with a number of full body workouts that can provide fabulous results when done consistently.

10 Minute QuickFix Workout:

Warm-up first.

“Shadow Box”

boxing_client_sherriImagine a speed bag and for one minute, go at it. Imagine you have an opponent on the ropes and give ‘em fast and furious upper cuts. Complete a number of combinations…jab, jab, punch, duck.  You’ll have fun and be surprised at how quick your heart rate will increase. Mix it up for each minute interval. If you can find a partner to actually box with gloves and pads, it will definitely elevate the intensity!

Lunge Backwards & Kick Forward

Walking LungesStart by standing tall with your feet together. Then lunge one leg backwards until your back foot touches the ground and your back knee travels towards the ground. Keep your front knee positioned over your front foot and the majority of your body weight centered over your front leg. Now slowly stand back upright getting your strength from the front leg but before you touch down, kick your leg forward. Return to starting position. Switch legs and complete for one leg alternating legs.


planktoesLie on your stomach.  Position your elbows under your shoulders.  Contract your abdominal muscles and then slowly lift your body onto your toes and your elbows.  Keep your back straight and shoulder blades pulled together.  Remember to breathe.  Hold this position for one minute. Take breaks if needed.

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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