Keith Molloy Personal Trainer

The Power Plate is a wonderful exercise tool. It provides; muscle contraction, circulation, bone density & nervous system activation. Check out- www.powerplate.com

Bulgarian Split Squats are a challenging exercise, that helps with; balance, hip flexor stretching (important for those that spend a lot of time sitting), leg & glute strength, trunk activation, & shoulder mobility…in other words, a lot of great stuff!

If you don’t have access to a Power Plate, or other Whole Body Vibration (WBV) machine, just elevate your back foot on a step, box, or bench.

Give it a try!

live right, Keith

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?…

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 clip you will see Champion Powerlifter & 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

In this clip you will see Mike performing a challenging 10 exercise circuit with a resistance band.

The benefits of resistance band training are;
ground force development (you can’t run faster, or jump higher without it), strength, power, muscular endurance, and aerobic/ anaerobic conditioning.
Sounds pretty effective right?

The circuit you will see consists of; jog outs, backward jog outs, crossover steps, squat/rows, bear crawls, broad jumps, chest presses, plyo lunges, lateral hops & frog jumps.
Bands can also be attached to your body, or a barbell to create greater load (these concepts are not in…

Tire flipping is fun and very effective.
It can be used for strength, conditioning or sports performance depending on how you use it.

The challenge here was to flip the tire around our gym (TEST Sports Club in Tinton Falls, N.J.) in 10 minutes or less.
Why less than 10 minutes?
Because You Tube wouldn’t show a video longer than that.
I couldn’t do it in under 10 minutes…my best was 14:35 (@ age 47).

So I recruited one of our Sports Performance Coaches (Sam Kiningham), to attempt it, while I explained what the benefits…

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…

The floor press is a good exercise for building upper body pushing power.
Each rep forces you to overcome inertia.

During our October 2009 Fitness Challenge (@ TEST Sports Club in Tinton Falls, N.J.) the floor press was one of our 3 events.
The goal was to lift as much weight for 6 strict reps.
Tom was the winner in this event.

Check out this short clip, and see Tom kissing his biceps before the winning lift!

live right, Keith