Keith Molloy Personal Trainer

In this video you will see David performing a great core building, upper body strength producing exercise….and he does a great job at the technique of keeping his hips straight & shoulders over his hands.

This is an advanced exercise for working your core (trunk muscles), and will also create a high heart rate response (when you incorporate many muscles used in an exercise, there is great demand for oxygenated blood to all muscles…therefore creating a more aerobic response & burning more calories). This also can be considered an upper body pushing exercise, because of the load placed on…

In this short video, you will see Bob & Rob performing a 3 exercise circuit that works a lot of muscle, creates a high heart rate response & burns a lot of calories…both during & after the workout.

The 3 exercises are; valslide push ups, med ball slams & Bulgarian split squats. The slide push ups work; core, shoulder stability & mobility, while hitting your upper body pushing muscles (chest, shoulders & triceps).

The med ball slams powerfully work the lats & abs, & work the legs when you bend down to catch the ball on it’s small bounce…

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 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.
…

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

Alwyn Cosgrove is a great;
trainer, author, businessman, who has spent a lot of time researching fat loss, and building programs that do just that.

In a recent blog post I read about research to try to get a handle on just how many calories are burned during & after resistance training, versus cardio training.

It has been well documented how many calories we burn during steady state cardio training.
The machine knows how long you have been on it, what you weigh & how fast you went.
But we have never been sure how many calories…

In this short video you’ll see Bryan performing a 60 yard obstacle course of;
pushups, squat jumps, jumping jacks, db squat presses and squat thrusts (10 of each) as fast as he can.
This kind of intense, functional, full body work creates;
fat burning, muscle building, & anaerobic/ aerobic conditioning.
Bryan performs this 2 minutes of hell at 5:30 in the morning!
Very impressive.
If you want to make physiological change with your body (get lean & fit), you must put some intensity (in short intervals without much volume) into your workouts.
…

Barbell complexes are simply, a series of exercises done consecutively without putting the barbell down.
There are an excellent functional & metabolic tool to help you get;
strong, fit, and lean.
I used the complexes with our friday 2 pm bootcamp class (Christa, Matt, Kat, Mike, Greg, Bob & Sam were the participants).
The exercises that we did were;
bent rows, hang cleans, front squats, push presses, back squats and good mornings.
For a class setting you need to know your people so that you can select an appropriate rep & weight parameter…

This 3 minute video clip will show you a great, challenging and creative functional circuit. With all the rain we’ve had here at the Jersey Shore this spring, it was nice to have a beautiful morning to work with Mike (with our intern Dan’s help). These types of workouts are great for; functional lifestyle strength & performance, fat burning and busy schedules. Check out Mike as he goes through; sandbag 1 leg rows (which is great for upper back with core stabilization & grip), sandbag pick up squats (this is a leg & rotational core exercise-it uses a lot…