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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Functional Training Circuit

In this short video you will see Peter performing a challenging, functional circuit.  The three exercises are; bent kettlebell rows, resistance band squat jumps, & a :30 sprint on the Versa Climber.

Take a look at Peter’s technique on the bent row, it’s very good- flat back, head neutral, elbow high.  The resistance band squat jumps are great for activating Type IIB muscle fibers, which are the first to atrophy, or suffer from fibrosis (they become non contractile).  The Versa Climber is a great aerobic/ anaerobic interval tool.  It’s challenging because it’s vertical, it uses all four limbs, and the …

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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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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 …

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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…

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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 …

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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 …

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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 …

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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: , , , ,

I Want To Brag About The 6 am OutdoorFit Bootcamp Class

I already knew that these consistent & intense bootcampers were in great shape, but today was a real “Wow” moment for me.

It was also great to have the warmer weather, and sunshine..at least for me, I don’t think it mattered to these bootcampers, who were awesome throughout the winter.

Today’s content was;
run a 400 meter warmup, then do a dynamic warmup, they performed 2
five exercise circuits (:30 of each- DB jumping jacks, tire step ups, curb dips, squat jumps & shoulder tap pushups and they had to sprint from station to station), after each circuit they ran …

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

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