Keith Molloy Personal Trainer

Most people mistakenly believe that reaching for their toes is a good way to get ready for exercise.  Actually, it’s a great way to get the muscles to relax, AFTER a workout.

Check out this short video.  Peter is performing a couple of dynamic warm up exercises to get ready for the workout to follow.  We first started with some mobility exercises.  These are more gentle stretches that help keep the mobile joints…well, mobile.  When the mobility joints (ankles, hips, thoracic or mid back & shoulders) stay mobile, they keep the stability joints (knees, lumbar or low back, &…

In this short clip you will see Peter performing a challenging mini circuit (3 cones that are about 5 feet apart).  Peter performs 10 pushups at each cone, then uses a mobility/ dynamic warm up exercise (world’s greatest stretch) to get from cone to cone.

With non stop functional movement this type of circuit is great for; strength, muscular endurance, activating the Central Nervous System, aerobic conditioning, joint mobility, & post exercise fat burning….Wow! that’s a lot of great stuff!

Check out the video, and if you’re up to it, give it a try…but modify it for you.  How?…

In this short video you will see Peter performing a challenging, functional circuit.  The three exercises are; bent kettlebell rows, resistance band squat jumps, & a :30 sprint on the Versa Climber.

Take a look at Peter’s technique on the bent row, it’s very good- flat back, head neutral, elbow high.  The resistance band squat jumps are great for activating Type IIB muscle fibers, which are the first to atrophy, or suffer from fibrosis (they become non contractile).  The Versa Climber is a great aerobic/ anaerobic interval tool.  It’s challenging because it’s vertical, it uses all four limbs, and…

In this video you will see Ed performing a 3 exercise core & anaerobic circuit.

The 3 exercise are; “T” pushups (good for shoulder stability & rotational core work), single leg RDL’s (it’s a reach across the opposite foot, so it works hamstring & more rotational core work), & then an 80 yard Prowler bench sprint.

This kind of circuit also causes a high heart rate response, which makes you stronger cardiovascularly, and you burn fat calories AFTER the workout is over. Remember, it’s about the intensity, but goal number 1 is, don’t get hurt.
So have someone…

In this short clip you will see Dr. Tom Bilella, of Nutrition Treatment Center (www.nutritiontreatmentcenter.com), performing TEST Sports Club’s (Tinton Falls, N.J.) 1 minute rower challenge.
The goal is to cover as much distance as possible in one minute.
So it’s an anaerobic power event.

Take a look a Tom’s technique. You want to think of this move as a powerful lower body push, where the abdominals brace & transfer force to the upper body. Then the upper body pulls to complete the stroke.
This may not seem bad, after all it’s only 1 minute.
…

In this video, you will see Peter performing a challenging circuit with the Power Plate, bodyweight or dumbbell work, and elevated walking/ jogging.

The Power Plate uses Whole Body Vibration technology to create; muscle contraction, circulation & improve bone density.
And if you haven’t done any hill work, or elevated treadmill work…it’s very difficult.

This circuit includes many components of wellness; strength, endurance, & aerobic/ anaerobic conditioning.
Check it out. Great job Peter!

live right, Keith

In this short clip you will see Ed perform a superset of 2 excellent core exercises.
Now “core” usually makes people think of abs.
But that is only partially correct.
Core really refers to the trunk (scapula through the hips).

I refer to the first exercise as knee tucks in an elevated foot position (or wheel barrel if done with a partner). This is a tough move, with Ed in an isometric pushup position, performing a knee tuck into mule kick.
The second exercise is an isometric dip position, while performing knee ups. This move…

The goals of this video are; show people that they do have time for exercise (the work in this clip is 8 1/2 minutes long), to let my clients see me work hard (suffer really), and to teach that strength circuits are very time efficient for fat loss/ strength building/ and aerobic-anaerobic conditioning.
People don’t have as much time for anything anymore.
But their health is regressing while they remain sedentary.

I also wanted people to know that they can work AROUND injury issues, not THROUGH them.
I have shoulder problems, and plantar fasciitis in both…

In this clip you will see Champion Powerlifter & TEST Sports Club (Tinton Falls) Sports Performance Director, Joe McAuliffe, take on the club record in our Indoor Prowler Bench Challenge (40 yards, 160 lbs.).

The Prowler Bench is a great training tool.
It will give you great results, in less time, with relatively safe bio mechanics.
Start with power walking, progress to jogging & then sprinting (over weeks of time).
Then you can add weight.

Watch Joe give his all to try to top the previous record of :11.8 seconds.

live right, Keith

In this short clip, you will see Peter performing a superset of a Get Up with a 35 lb. sand bag & a resistance band deadlift.
The Get up is a full body exercise, and the deadlift works a great deal of muscle as well (traps, forearms, core, glutes, quads, hamstrings).

The Get Up is usually performed with a dumbbell or kettlebell extended with one arm towards the ceiling.
But for people with shoulder issues, like me, this alternative style works.
The band deadlift is a form of accomodating resistance.
That means the band becomes…