We are all so busy trying to manage all the ramifications of Covid-19 so finding the time for cardio, muscle conditioning and mobility work is more challenging than ever.

Full Body movements are the answer to our prayers in 2020.

Incorporating exercises that combine lower body, upper body, trunk musculature and balance training all into one exercise accomplish three times as much training in the same amount of time.

In addition, Full Body movements teach our muscles to work together as a team as they do in real life situations. During sports, recreational activities or activities of daily living, our muscles have to learn to react, support and oppose each other effectively.

Full Body training is an effective form of training both from a time efficiency and a functional perspective, however, it’s important to learn how to execute each individual movement correctly first and then you can start combining movements.

Examples of full body exercises:


Combine lunges with an overhead press, squats with rows or bench step-ups with bicep curls.


Balancing on one leg when

performing any upper body movement

Lie over a stability ball when performing chest presses.

When designing your program, analyze how you can take any exercise skill to the next level by combining two or three movements into one complex, compound movement.  Not only will you be more efficient with your time, but you will also be training your body in a way that mimics real-life movements.

Here are three sample Full Body Movements:

Perform one to three sets of 8-15 reps


Very few people like Burpees but the reality is they are a highly effective, full-body movement. You can start with a 4-point Burpee. Place your hands onto the floor about shoulder distance apart. Walk or jump your legs back into a plank position. Jump or walk your legs back towards your hands and then stand up and jump.

Squat & Row

Position yourself in front of a pulley system holding the handles and using an appropriate weight. Start by squatting down to a comfortable level. Then return to the starting position while you pull the arms into a rowing movement.


Pushup, Row & Press

This triple threat movement incorporates a number of effective movements. Start by holding weights in your hands. Drop down into a Pushup Position and perform a push-up while holding the weights. While holding the plank position, now lift one arm and complete a single row while stabilizing. Do one row per arm. Then walk or jump your legs back in towards your hands. Stand tall and press the arms overhead.



Yours in health & fitness,
Sherri McMillan

Note: As an avid Columbian reader, you can redeem a complimentary initial in person or virtual personal training appointment to help get you started. Email us for more details.

We Are Open!

Northwest Personal Training is NOW OPEN! We are SO EXCITED to see you! For Private Training, you’ll have the option to continue doing virtual training, outdoor training or training at the studio. For Group Fitness classes, you will be able to continue doing virtual online classes (live or saved) and we are also going to host some outdoor programming.

We specific safety precautions that we have in place so please watch this video where I explain everything we are doing to keep you safe.

Here is a link to our Reopening Protocol in detail so you can review closely.



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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