Keith Molloy Personal Trainer

In this clip you will see Mike G performing a challenging 4 exercise circuit using sandbags & chains.
The sandbags & chains are creative tools to use for exercise.
The chains have some very cool science behind them.
They create accomodating resistance.
That means where you are weaker there is less resistance
(like at the bottom of the pushup, and in the range of motion where you are stronger the chains uncoil & present a greater load).
Mike performs;
chain pushups in a descending style (taking chains off as he fatigues), sandbag…

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…

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…

These days many people have a problem finding enough time to exercise.
From 10 years ago most people have less time, less money, but they’re fatter.
What can people do?
Shorter more intense bursts of full body (functional) exercises are very effective.
In this clip you will see Ray & Greg going through 4 very challenging exercises;
Roman Chair (great for abs, supporting your bodyweight and spinal elongation), Chain Squat
Curl & Press (full body move generating a high heart rate response), Smith Pullups (great for back, but…

This morning I read a PFP digital article from the ACSM (American College of Sports Medicine).
It stated that people need 250 minutes of exercise per week to achieve high level goals.
This isn’t true!
Think of what sprinters bodies look like-lean & muscular.
They get that way from performing intense short bursts of exercise.
By doing intense, short duration, functional, full body exercises-you activate the CNS (Central Nervous System), which produces an anaerobic effect.
This will cause you to burn fat calories long after your done exercising.

My big problem with this misleading…

Both men and women want in shape arms.
Women like to wear sleeveless clothing in the spring & summer.
Men want women to know that they’re in shape and the guys to know not to mess with them.
The problem is most people don’t have enough time to workout these days.
This arm circuit will not only pump up the arms, but the heart rate in a short amount of time.
In this clip you’ll see Mike go from a great overhead tricep exercise (which incorporates the core…

In this clip we watch Mike go through 3 exercises designed to hit;
back, legs & abs.
But listen to the narration.
There’s a lot more functional muscle work going on here.
By using exercises that use a lot of muscle, you not only work on your movement skills better, but you will burn more calories during & after the workout.
Mike is working really hard here, but why do I enjoy that so much?

live right, Keith

In this video you will see Ed perform a 3 exercise circuit.

1) Negative chin ups- Ed slowly lowers himself from the “up” position.
This strengthens the back, arms, abs and helps you improve your ability to do regular chins.

2) Rear barbell lunges- this strengthens your legs, abs and improves your posture, balance, running economy & efficiency.

3) Keiser Lifting- strengthens your core rotationally, which improves your ability to play golf/tennis/softball,etc.

This is a great circuit that strengthens a lot of muscle in a short amount of time and increases your heart rate to help make cardiovascular…

In this video clip, Anthony performs two very tough exercises that you probably have never seen before.
He combines farmer’s walks with squats, supersetted with a 25 yard Bear Crawl.
This superset will work the whole body and drive up the heart rate.
This is the kind of content that gets reults; anaerobic & aerobic fitness, strength, muscular endurance.
Check it out.

live right, Keith

In this video you will see Anthony (the 55 year old father) and Jon (the 20 year old son), working hard side by side during this circuit. You’re only going to see a couple of minutes of this hour long workout.
But I think that it’s great to see a father and son be able to push each other, and to share the experience of exercise.
Anthony and his wife Sharon (not pictured here, but she also trains here @ Test) set a great example for their 4 kids, in living life the right way.
Anthony…