Jul
25
2011

Core/ Aerobic “Alligator” Walk

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 the …


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Jan
21
2011

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 …


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Jan
21
2011

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 …


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Apr
13
2010

OutdoorFit Bootcamp 4/5/10

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…


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Written by Keith Molloy in: Uncategorized | Tags: , , , ,
Sep
20
2009

It’s This Simple- Resistance Training for Fat Burning is King

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 were being burned …


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Written by Keith Molloy in: Uncategorized | Tags: , , ,
Sep
03
2009

2 Minutes of Hell for Fitness & Fat Burning

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.
You also NEED to eat better;
fruits, vegetables, …


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Jul
13
2009

Barbell Complexes for Bootcamp Class

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 for each person.

You’ll notice that Sam …


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May
09
2009

Functional Training w/ Sandbags, Med Balls & Sled

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 of …


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Written by Keith Molloy in: Uncategorized | Tags: , , , , ,
Apr
09
2009

Functional Training Circuit

In this clip you’ll see Bryan going through 3 challenging, full body, functional exercises.
The 3 exercises are;
band assisted chin ups (great exercise from the abs and up), plyo box rear barbell lunges (this is great for;
abs on down, balance, stretching the hip flexor which gets tight on people who spend a lot of time sitting, helps running performance because of training for forward propulsion), & med ball power crunches (great for:
shoulder mobility, core muscles, ab work, sports skills like the soccer throw in).
These types of circuits also help with fat burning because of the physiological …


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Mar
31
2009

Functional Training Circuit

OK, let me set the scene.
With David Bowie playing in the background, Bryan (soon to be 47 yrs old), training @ 5:30 am before his commute to the City,
performs a very challenging 5 functional, full body exercise circuit.
The circuit will work the whole body for almost 2 minutes straight, causing an anaerobic heart rate response.
That will cause Bryan to burn fat calories for the next 24 hours.
The circuit consists of sprinting 60 yards to 5 different stations;
20 pushups, 10 reaching jump squats (Bryan can jump!), 10 jumping jacks, 10 dumbbell power clean to presses, …


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Written by Keith Molloy in: Uncategorized | Tags: , , ,

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