Week Six

You must be filling quite fit after 5 weeks of killer, hard-core sports specific training drills.  Believe me, your body will thank you for your consistency and discipline after your first full-day on the mountains. Today we add to your circuit workout.  Perform each of the 3 exercises from week one to today with a 30 second break in between each week’s exercises. Do your stretching routine at the very end.

Lower Body: Step Ups

Position yourself behind your step with one foot on the step. Keep your kneecap facing forward and your weight distributed on all four corners of your foot. Now slowly step up extending the supporting knee into a fully upright, balanced position. Now slowly lower yourself down into a deep lunge position. Perform 8-15 reps each leg.


Upper-Body: Push-Ups

Position your hands on your step a bit wider than shoulder width apart. Keep your abdominals contracted and your back in its neutral position. Now slowly lower down and then push up to the starting position. Perform 8-15 repetitions.



Torso: Table Tops

Lay on your stomach propped up onto your elbows. Position your elbows so that they are underneath your shoulders. Now lift your body up so your weight is completely supported on your elbows and toes. Keep your abdominals contracted and your back in a neutral position and remember to breathe comfortably. Now slowly lift one leg a few inches off the floor. Do 10x alternating side to side.

Flexibility: Apres-Ski Quadricep Stretch

Stand on your right leg while holding the left heel towards your buttock. Standing perfectly upright, press the left hip forwards while keeping the upper thigh perpendicular to the floor. 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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