Super Effective Workout Programming

pushupplanka(1)When people workout on their own, they often have no idea which exercises to incorporate in their program and how to sequence them. They often wander aimlessly through the gym with no real method or rationale to their exercise session. This can lead to poor results and a lot of wasted time. Instead put purpose to your workouts and use a template to assure you address all of the important fitness components.

Here’s a template that is very easy to incorporate and very effective.

Workout Template:

  • Warmup
  • Workout
    • Lower Body Focused Exercise
    • Upper Body Focused Exercise
    • Core Conditioning Exercise
    • 1 minute Cardio Drill
  • Repeat 3-6x
  • Cool Down

So for example….

 Circuit #1:

  • Squats
  • Pushups
  • Vsits
  • 1 minute High Intensity Row

Circuit #2:

  • Lunges
  • Pullups
  • Plank
  • 1 minute High Intensity Jump Rope

Circuit #3:

  • Step Ups
  • Rows
  • Bridging
  • 1 minute High Intensity Sprint


  • Choose a different exercise each time you start a new circuit for maximum variety
  • Take each exercise to maximum fatigue (not failure). Make every rep count
  • Choose exercises based on equipment available
  • Lower Body exercises can include hundreds of variations of squats, lunges, step ups etc
  • Upper Body exercises can include hundreds of variations of chest presses, pushups, pull ups, rows, overhead presses, triceps, curls etc
  • Core Conditioning can included hundreds of variations of V-sits, Planks, Bridging, Supine Stabilization etc
  • Cardio Drills can include body weight calisthenics or equipment based cardio

Your workouts will reach a whole new level of intensity when you add intention into each session. Have fun, be safe and train strong.

Yours in health & fitness,
Sherri McMillan

Spring Classic2016Join us for….
The Spring Classic Duathlon is a great opportunity for triathletes to shake off the winter-season rust and for the duathletes to get in an early season race. This long-running event is contested almost entirely on Marine Dr, which is closed to vehicle traffic – a rarity in the sport.  You will ride and run right along the mighty Columbia River with beautiful views to make the time fly!

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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