Keith Molloy Personal Trainer

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

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…

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…

I used a good Crossfit workout content for today’s class.
First we started out with a good dynamic warm up.
Then we were ready for this;
5 rounds of 4 exercises, completed as quickly as possible- 10 physioball pushups, 40 yard Prowler sprint (115 or 160 lbs), 200 yard multidirectional sprint, and 10 deadlifts (guys used barbells withe either 135 or 185, the girls used dumbbells).

This was the first class I jumped in on in a long time, due to my shoulder problems.
It was good to be back.
Christa was our first woman…

In this short clip, you will see the bootcamp class from New Year’s Eve morning going through the TEST Sports Club (Tinton Falls, N.J.) “Carousel of Fitness”.
That is simply a circular & challenging format for exercise, whether for 1 person, or a group.

Here’s how it works- there are 6 cones, about 7 yards apart, in a circle around our strength machines (although we only used bodyweight & dumbbell exercises).
For example, in our first circuit, you perform 10 pushups at the first cone, then there’s a linking exercise (like walking…

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…

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…