Regular Rotation

Pam Sherman, A Personal Trainer’s Journey

Mom, personal trainer, and group exercise instructor Pam Sherman shares some of her favourite exercises in her regular rotation.

As a 52-year-old soccer mom of two kids ages 22 and 19, I haven’t let life as a mom take over my entire schedule. I’ve been a runner for 41 years and it’s fair to say I’m a lifelong lover of movement. I got certified as a personal trainer and group exercise instructor 23 years ago.

And besides asking my husband out for our first date, it’s the best decision I’ve ever made! I believe I was put on this earth to motivate women to move their bodies and to do more than they ever thought possible; to help them realize they can do things they didn’t think they could ever do. I want them to know they are worth taking care of every single day.

Coaching Women Over 40

Regular Rotation

I find it most rewarding to coach women over 40, teaching them about nutrition, why they need to stretch and strength train, and helping them find the balance in their lives they are usually missing. Oftentimes, they need guidance in learning to drop the all-or-nothing approach so many women have; one thing I always preach is progress, not perfection. 

My Fitness Routine, Efficiency Over Duration

I love to exercise because my whole day goes better when I move. My brain functions better and I am more focused and productive. I’m a former overexerciser—two workouts a day, and I regularly ran marathons and half-marathons. But I’ve learned to work out smarter with more efficient workouts either inside or outside, depending on the weather. I work out less now than I ever have in my whole life but am the fittest I have ever been. I stretch daily, run a few times a week, do a circuit workout four to five times a week, and try to fit in a yoga class once a week. 

I love to exercise because my whole day goes better when I move.

Pam’s Favorite Regular Rotation ExercisesRegular Rotation


These work your quads, core, and hip flexibility and they’re important for everyone to do. They can be done with or without added weight. Do 10 to 15 reps.

Plank/side planks

These can be done on your knees to start; I love exercises you can modify. Keep your hand or elbow directly under your shoulder and don’t forget to breathe. Not only is this a great core exercise, but it’s also amazing for your shoulders as well. Hold for 20 to 60 seconds.

One-legged T-bends

These work the glutes/ hamstrings as well as balance; you can add weight once your form and range of motion are stable. Do eight to 10 reps each leg.Regular Rotation

Standing twists

This works on core rotation. Our bodies are meant to work in all planes and we twist frequently (think of grabbing something out of the back seat of the car). Do eight to 10 reps on each side.


These are great for lower-body strength and balance. This can be done with added weight. Do 10 to 15 reps for each leg.

Standing crunches

These result in a bigger range of motion than a standard crunch on the ground. Do 12 to 15 reps.Regular Rotation


These build upper-body strength. I love having my clients start from the ground up to ensure great form. You can start on your knees (or at the kitchen counter) and work up to full body. Do eight to 12 reps.


These are great for your core and legs. It may take a while to perfect but it is basically getting up off the ground using momentum. They are my all-time favorite exercise. You can use your hands, in the beginning,
to start, and roll back and stand up. Do five to 10 reps.

Bird-dog abs

Be sure to pay close attention to your form; keep your hands under your shoulders and knees under your hips, extend your opposite arm and leg, and hold, and breathe. Return to center and repeat. You can make this harder by adding hand weights once you are stronger. Do six to 10 reps on each side.


Photos By JAMES PATRICK Follow (@jpatrickphoto)

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