Keith Molloy Personal Trainer

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 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…

In this clip you will see Mike performing a challenging 10 exercise circuit with a resistance band.

The benefits of resistance band training are;
ground force development (you can’t run faster, or jump higher without it), strength, power, muscular endurance, and aerobic/ anaerobic conditioning.
Sounds pretty effective right?

The circuit you will see consists of; jog outs, backward jog outs, crossover steps, squat/rows, bear crawls, broad jumps, chest presses, plyo lunges, lateral hops & frog jumps.
Bands can also be attached to your body, or a barbell to create greater load (these concepts are not in…

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),…

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

This 2 minute video clip shows TEST Sports Club’s OutdoorFit Bootcamp class on 4/5/10.
We started with an obstacle course type workout;
pushups, agility cone run, squat jumps, med ball overhead walking lunges, mini hurdles and lateral shuffles.

This type workout is great for;
aerobic/ anaerobic conditioning, muscular endurance, power through plyometrics (jump training) and fat burning.

Check it out!

live right, Keith

This very challenging exercise format will help you improve;
muscular strength & endurance, flexibility and aerobic/ anaerobic conditioning.
The goal is to perform an exercise at each of the 6 cones, with a linking exercise that brings you from cone to cone.
The result is great fitness, and post exercise fat burning!

This format of circuit training can be done with little to no equipment, in your basement or backyard, or at your gym.
At TEST Sports Club, we have the cones set up around our selectorized strength equipment in…