Fitness with Mallory
your goals, one step at a time
TOgether we can do it
The key is to find the fun in fitness and push yourself to overcome each challenge. That's what I'm here for -- to help you jump over walls you didn't even think to scale.
My 9 to 5
I write about health, fitness and nutrition as an editor at Daily Burn. You may have also seen my articles in Shape or Family Circle Magazine.
Sample 15-minute routine
Do each plyometric (aka explosive) move for 40 seconds to boost your power and cardio. Then perform each isometric hold for 20 seconds for added strength. After doing all four moves, take a 60-second break. Repeat the circuit two more times.
We'll start with this great total body exercise that revs your heart rate. You will feel the burn in your lower body.
Swipe to reveal the correct squat form
1. Think about hinging at the hips and driving your butt down and back 2. Keep your chest up and pelvis neutral 3. Make sure your knees are behind your toes 4. Feet should be hip width apart with weight in your heels 5. Look straight ahead
Next we will do an explosive movement that specifically works your quads, hamstrings and glutes. It's especially good for runners. Don't forget to get your arms involved and switch sides on the next round!
Swipe to reveal the correct lunge form
1. Maintain a straight line from shoulders to hips, as you drop your hips straight down 2. Hit a 90-degree angle with both knees 3. Your back knee should hover just off the ground
Planks are the perfect move to whiddle your middle: They work the transverse abdominus muscles, which wrap around your core like a corset. This move adds an extra stability challenge and blasts more calories, too. Keep those hips and shoulders steady!
Swipe to reveal the correct plank form
1. Your body should remain in a straight line from shoulders to ankles 2. Don't let your hips sink or pike up, and keep your pelvis in a neutral position 3. Shoulders should be rolled down away from ears 4. Keep your elbows under your shoulders 5. To take pressure off your neck, look down at your hands
We're flipping onto our backs for the last move of the circuit. Keep your abs engaged through the entire move to really fire up your midsection.
Swipe to reveal the correct hallow hold form
1. Keeping legs straight, lift them up to a 45-degree angle 2. Maintain a flat black and roll your shoulders down and back 3. Pull your belly button in toward your spine to hit that hallow position. Abs should be tight and pelvis neutral 4. Look straight ahead
I proudly train clients at Uplift Studios in the Flatiron district.