Week 5

We’re at week five and you should notice improvements in your lower body strength and power, overall fitness and stamina. A couple reminders – warm-up before each of these sport specific workouts and be sure to modify or omit any of the movements if they cause you any pain. This circuit workout involves performing each of the 3 exercises from week one through to five with a 30 second break in between each week’s exercises. Then complete each of the 5 stretches taught to you up to this point.


Lower Body: Hamstring Curl

Lay on your stomach with your abdominals contracted. Place your right foot on the heel of the left leg. Now slowly bend the left leg in towards the buttock while your right leg is resisting the motion on the way in and out. Repeat 13-20x each leg.



Power: Knee Tucks

Jump upwards while thrusting both knees towards your chest. Be sure to bend your knees upon landing. Do 10-15x.



Lower-Body + Torso


Start standing with your feet together and holding a medicine ball. Slowly lunge forwards until your front knee is positioned over your foot and is at a 90 degree angle. As you lunge forwards, rotate the medicine ball to the outside of the front leg. Keep your abdominals contracted throughout the entire repetition.  Return to the starting position. Alternate legs performing 13-20 reps each side.





Flexibility: Apres-Ski Calve stretch

Stand facing a chair, wall or booth with one leg in front of the other. Press the heel of the back leg into the floor until you can feel a stretch in your calf. Do this stretch with the leg straight and also slightly bent. Hold each angle for 30 seconds minimum.


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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