Week Four

We’re at week four and you should be starting to feel improvements in your overall fitness and strength. Today we add three new exercises. Perform the three exercises from week one, take a 30 second break, do the next three, break, the next three, break and then complete today’s three exercises. Complete all four stretches at the completion of the workout.

Lower Body: Wall Squats

Start with your back to the wall and your feet positioned away from the wall and at about shoulder width apart. Keep your knees facing forwards and your weight supported on all 4 corners of both feet. Now slowly slide down the wall into a squat position so that your upper thighs are parallel to the floor, your knees are at a 90 degree angle and your shin bones are perpendicular to the floor. Hold for 30-60 seconds.




Speed: Skipping Rope

Skip for 15-30 seconds on one leg, 1 minute on both legs, 15-30 seconds on the other leg and finish with 1 minute on both legs.




Power: Jumps Over Bench

Stand on one side of a step/bench. Now slowly jump over the step, side to side for 1 minute. You can perform one-legged or two-legged jumps or a combination of both.



Flexibility: Apres-Ski Hip-Flexor Stretch

Face away from a chair and position your right leg up on the seat. Stand with good posture as you slowly press the right hip forwards. At the same time reach your right arm up and towards the mid-line of your body. Hold for a minimum of 30 seconds each leg.



Note: As an avid Columbian reader, you can redeem a 2 week pass at her world-class training studio to help get you started.  Contact 360.574.7292 for more details.

Yours in health & fitness,
Sherri McMillan


Join us for the Couve Clover Run (3, 7 & 10 Miles) March 22nd, 2020!

Join us for the 6th Annual Couve Clover Run and celebrate in your festive green while running or walking 3, 7 or 10 miles along an extremely fast and scenic course to support local charities! We will make you earn your post-event party but it will be off the charts hosted by Main Event and other downtown Vancouver Pubs & Breweries.



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 nwpersonaltraining.com.

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