Core & Anaerobic Circuit

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 teach you …

Read more | No Comments »

Concept 2 Rower 1 Minute Challenge

In this short clip you will see Dr. Tom Bilella, of Nutrition Treatment Center (www.nutritiontreatmentcenter.com), performing TEST Fitness’ (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.
But don’t be fooled, this is …

Read more | No Comments »

Power Plate- Strength- Elevated Treadmill Circuit

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…

Read more | No Comments »

Functional Training w/ a Barbell & Bodyweight

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 feet.
This circuit was …

Read more | No Comments »

40 yard, 160 lb. Indoor Prowler Bench Challenge

In this clip you will see Champion Powerlifter & former 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…

Read more | No Comments »

Functional Rope Training w/ Mike

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, pulling, utilizes the legs in …

Read more | 2 Comments »

Chris’ October Muscular Endurance Challenge

@ TEST Fitness 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 ¬†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.
This is a perfect example …

Read more | No Comments »

Barbell Complex-Functional Fat Burning Circuit

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), & Back Squats …

Read more | No Comments »

Are You Over 40 & Looking To Get Better?

In this interview with Nutritionist, Dr. Tom Bilella (www.nutritiontreatmentcenter.com), we discuss what you can do nutritionally, and with quality supplemenation (pharmaceutical grade), to improve your fitness level, and your overall quality of life!

Proper exercise is only part of the equation to wellness.
You also need rest, proper hydration, healthy & balanced nutrition, and supplementation.
But since the FDA doesn’t regulate the supplement industry, how do you know that what you’re putting into your body is safe, absorbable, and effective?

Listen to Tom’s explanation…..this is good stuff!

live right, Keith…

Read more | No Comments »

140 yard, 300 lb. Tire Flipping

Tire flipping is fun and very effective.
It can be used for strength, conditioning or sports performance depending on how you use it.

The challenge here was to flip the tire around our gym (TEST Sports Club in Tinton Falls, N.J.) in 10 minutes or less.
Why less than 10 minutes?
Because You Tube wouldn’t show a video longer than that.
I couldn’t do it in under 10 minutes…my best was 14:35 (@ age 47).

So I recruited one of our Sports Performance Coaches (Sam Kiningham), to attempt it, while I explained what the benefits were during the filming.
Check …

Read more | No Comments »
Written by Keith Molloy in: Uncategorized | Tags: , , ,

Powered by WordPress | Aeros Theme | TheBuckmaker.com WordPress Themes