Exercise Tip: Swiss Pullovers

In ALL, Movement by Mikki ReillyLeave a Comment

The Swiss pullover is a great exercise which targets the muscles of the back as well as the glutes and core since you are holding yourself in a bridged posture. Muscles involved: Latissimus Dorsi, Pectoralis Major, Triceps, Erector Spinae and Gluteus Maximus. Action: Grasp a dumbbell and lower yourself back on a Swiss ball with your head and shoulders supported, …

Exercise Tip: Dumbbell Forward Lunge Press

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The dumbbell forward lunge press is a great full body exercise. The lunge works your quads and glutes and the press works your upper back and shoulders. Muscles involved: Quadriceps, Gluteus Maximus, Deltoids, Trapezius and Triceps Brachii. Action: Grab a pair of dumbbells and bring them to your shoulders. Start with your feet shoulders width apart and toes pointed straight …

The Push-Up: One Measure Of Fitness

In ALL, Movement by Mikki Reilly6 Comments

There was an article this week in the New York Times about how the simple push-up is the greatest measure of fitness. Here’s what the article had to say: “The push-up is the ultimate barometer of fitness. It tests the whole body, engaging muscle groups in the arms, chest, abdomen, hips and legs. It requires the body to be taut …

Exercise Tip: Swiss Ball Jackknife

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The Swiss ball jackknife is great movement for targeting your lower abdominals. And, since the ball is unstable, your entire core has to work to maintain the position of your body. Muscles involved: Rectus Abdominus, Obliques, Hip Flexors and Shoulder Girdle. Action: Start by getting into a pushup position with the tops of your feet on a Swiss ball. Your …

Escalating Density Training

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In my most recent post, I discussed the idea of increasing the density of your workouts by using supersets and complexes as a way to cut back on the amount of time spent in the gym. Escalating density training (EDT), devised by my old friend, Charles Staley, is another simple yet effective training method which emphasizes training density. The EDT …

Burn Fat Faster With Shorter Workouts

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The most frequent reason I hear for not working out is: I don’t have time. With that in mind, I’d like to suggest a couple of ways to effectively work your muscles and increase fat burning while spending less time in the gym. The simplest way to decrease your time in the gym is to increase the “density” of your …

Exercise Tip: Lateral Lunge

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The lateral lunge is a great hip mobility exercise which can be used to increase range of motion when done at bodyweight. It can also improve strength when a weighted vest, dumbbells or a medicine ball is added. Muscles involved: Gluteus Maximus (buttocks), Hamstrings, Adductors (inner thigh). Action: Stand with feet together and hands above your chest. Keeping your abs …

Three Ways To Build Muscle

In ALL, Movement by Mikki Reilly3 Comments

In a recent post I discussed the best way to build muscle – full body workouts with exercises that work multiple joints. But what would that look like in terms of reps and sets? While there are many ways to structure a workout, if you want to gain muscle there’s one basic notion you’ll want to adhere to. It’s called …

Exercise Tip: One Leg Stiff Leg Deadlift

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Here’s a great functional exercise for developing your entire posterior chain (glutes and hamstrings) while also enhancing balance and dynamic flexibility. Muscles involved: Hamstrings, Gluteus Maximus, Adductor Magnus. Action: Grasp a dumbbell and hold it in front of your body. With shoulders back and chest elevated, raise the foot that is on the same side as the dumbbell and begin …

Exercise Tip: Prone Row

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This exercise is my favorite version of the classic dumbbell row. It works the muscles in the upper back while also developing core strength. Muscles involved: Rhomboids, Trapezius, Latissimus Dorsi, Rectus Abdominis, External Obliques, Hip Flexors. Action: Position yourself with one hand on a bench while the other hand holds a dumbbell, arm fully extended, with your body fully extended …