The Quick Fix Workout

By Brett Benton on Jul 12, 2017

The Quick Fix Workout

Squats: 4 sets of 12 reps

Stand with your head facing forward and your chest held up and out. Place your feet shoulder-width apart or slightly wider. Extend your hands straight out in front of you to help keep balance. Sit back and down like you're sitting into an imaginary chair. Lower down so your thighs are parallel to the floor with your knees over your ankles. Keep your body tight and push through your heels to bring yourself back to the starting position.

Walking Lunges: 4 sets of 20 reps (10 each side)

Stand upright, feet together, and take a controlled step forward with your right leg, lowering your hips toward the floor by bending both knees to 90-degree angles. The back knee should point toward but not touch the floor, and your front knees should be directly over the ankle. Press your right heel into the ground, and push off with your left foot to bring your left leg forward, stepping with control into a lunge on the other side.

Overhead Press: 4 sets of 10 reps

Stand with your legs hip-width apart, knees soft. Hold a dumbbell in each hand and raise arms so that your biceps are parallel to the ground, arms at 90-degree angles, palms facing forward. Exhale as you slowly straighten arms until they are extended as you press your hands straight-up toward the ceiling. Inhale as you return your arms gently back to the starting position (biceps parallel to the ground and at a 90-degress angle.

Bent-Over Dumbbell Rows: 4 sets of 20 reps (10 each side)

Lean forward and bend both knees, remembering to keep a flat back. Extend your arms so they are straight. Lift the dumbbells straight up to chest level, squeezing your shoulder blades together as you do. Be sure to keep your elbows in and pointed upward. Don't arch your back. Slowly lower the weights back to the starting position to complete one rep.


The American Heart Association recommends that the average individual partake in at least 30 minutes of moderate-intensity exercise at least five days a week to maintain a healthy heart and body.

*Important: You should consult your physician or other health care professional before starting this or any other fitness program to determine if it is right for your needs