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

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 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 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…