Keith Molloy Personal Trainer

In this short clip, Mike performed these 3 very challenging (the Indoor Prowler weighed over 200 lbs.) reps, per set, pulling & pushing the bench with a rope attached to it.
I didn’t shoot the cable chops, just the Prowler work.

The goal was to complete the 3 reps in less than :40.
Mike finished in :32!

I had Mike do three functional exercises.
What that means to me, is exercises that use a lot of muscle integrated together, to accomplish the goal, that also help prepare you for everyday life tasks.
The first part,…

@ TEST Sports Club in Tinton Falls, we put together some different & interesting fitness challenges.
In this clip you will see Chris perform a 5 minute challenge of; 10 pushups (modified), 10 step ups (modified height for Chris since he’s had knee replacement surgery a about 3 yrs ago), and 10 Smith machine Modified Pullups.

The goal is to finish as many rounds of the 3 exercises, as possible, in 5 minutes running time.
This uses just your body weight to engage all muscles functionally, and at the same time create quite a heart rate response.
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In this short clip you will see Ray perform an effective, time efficient strength circuit with bodyweight & 1 barbell.
These circuits stimulate a lot of muscle to work, which induces greater heart rate response & central nervous system stimulation.
That leads to; greater strength/fat burning/muscle building & aerobic/anaerobic conditioning.

You will see- Pushups (upper body push w/great stability), RDL’s (hamstring work w/core stability), Bent Rows (upper body pull w/lower & core stability), Hang Cleans (a power move that keeps your Type II muscle fibers vital-important as we age), Push Presses (full body, from legs thru shoulders),…