Author Archives: ken.grall

Ken is a Certified Strength & Conditioning Specialist (CSCS) through the National Strength & Conditioning Association, as well as a Youth Fitness Specialist (YFS) through the International Youth Conditioning Association. He has trained and coached in the fitness and sports performance fields since 1992, having worked with all fitness levels from the beginning exerciser all the way up to professional athletes.

The single knee raise, often called the Bicycle Crunch, is a great all-around core exercise that will target your upper abdominal muscle (rectus abdominus), your outer abdominal muscles (obliques), and your deeper abdominal muscles (transverse abdominus). Take it slow for a solid core workout. Once you perfect the form, try and vary the speed during […]

Looking to target those love handles a bit during your core training?  Then it’s time to add in Heel Touches.  This simple, but effective exercise will not only target those often-overlooked oblique muscles, but will also go a long way in helping build overall strength through the core and helping with things such as good […]

Push-ups are one of my favorite exercises.  By simply using your own bodyweight you can strengthen the arms, chest, shoulders and core.  You can do them almost anywhere and they require no special equipment.  Plus you can spice them up by adding some fun, challenging variations to your regular push-ups. One such variation is the […]

Are the winter months keeping you away from the gym more than you’d like?  Maybe you don’t want to fight the New Year’s Resolution crowds.  Or perhaps you’re in a post-holiday funk. Sounds like the perfect time to add your own in-home workout to get you back in the groove! Working out at home can […]

The Single-Leg Dumbbell Row is an excellent way to work the back side of the body (back, glutes, hamstrings), making it a great posture exercise.  Plus, with it being a single-leg exercise, it’s going to challenge your body’s ability to balance and stabilize. Keep in mind that the dumbbells you decide to use shouldn’t be […]

The Squat to Overhead Press (a.k.a. Thrusters) is a great total body compound exercise that will hit  the upper and lower body as well as the core.  And, as a nice little extra perk, it will also give your heart rate a run for its money. While the Squat to Overhead Press can be done […]

Have you become bored with regular old planks or find them to be a little too easy?  Then the Plank Tap – or Pledge Plank – might be just what you’re looking for.  By adding a little movement to your planks you’ll not only find them to be a little less dull, but you’ll notice […]

A common question every fitness enthusiast will deal with at some point is, “when do you know it’s time to change-up your workout routine?” This can be a challenge for a lot of people, especially those who do not like change.  For some of you, it took a while to find something you really like […]

Mobility is something that nearly everyone needs to work on. Whether you’re on your feet all day or sitting at a desk for 8 hours at a time, becoming more mobile is essential to our overall health. Why then do so many people struggle when it comes to working mobility into their workout routines?  Maybe […]

When most people think about High Intensity Interval Training (or HIIT) workouts, they often associate them with the treadmill, bike or outdoor sprinting. But what about the elliptical? Sure, many people may hop on their elliptical for 30 minutes or so and vary the intensity, but very few take it to the full HIIT level. […]

If you’re looking for a great exercise that will build some serious upper body muscle, look no further than the dip!  Dips are an ideal compound exercise and are an ideal way to work the chest, shoulders and triceps. Bodyweight dips do require you to have a pretty good base level of strength throughout your […]