Keith Molloy Personal Trainer

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 short clip you will see Ed perform a superset of 2 excellent core exercises.
Now “core” usually makes people think of abs.
But that is only partially correct.
Core really refers to the trunk (scapula through the hips).

I refer to the first exercise as knee tucks in an elevated foot position (or wheel barrel if done with a partner). This is a tough move, with Ed in an isometric pushup position, performing a knee tuck into mule kick.
The second exercise is an isometric dip position, while performing knee ups. This move…

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…

In this short clip you will see Scott performing a seated row using a heavy rope, our indoor Prowler Bench, and Dan & Carolyn as cargo (along with 2

45 lb. plates).

This exercise is good for;
back musculature, arms, forearms (grip strength), rotational ab strength…..and because it uses so much muscle, it has a profound effect on heart rate (watch Scott’s face at the end of these 3 reps!).

By the way….Scott is using approximately 435 lbs. here….good job Scott….thanks Dan & Carolyn!

live right, Keith

P.S. This footage was shot @ TEST Sports Club in…

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…

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…