Thursday, March 28, 2024

3/28/2024

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit of Bulgarian Bag and Kettlebell 10s.  Try and go a bit heavier with your kettlebell today.  It is a full body circuit designed to keep your heart pumping and burn out that fat..


10 sets of 10 reps each

2 Handed Kettlebell swings (Heavy)
Bulgarian Bag Thrusters (Heavy)
10 Push-ups



Cool down, have a nice day.. El Rey and Manny always.

Wednesday, March 27, 2024

3/27/2024

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a kettlebell / bodyweight combo.  Multiple reps to work up a sweat and get the heart pumping.  Remember to always focus on form rather than speed.  Speedy reps tend to become lousy reps as you tire.

21-14-7

Swing L
Squat Thrust
Swing R
Sit-Ups 
Hi Pull / Catch / Squat combo 
Push-Ups

Cool down, have a nice day..  El Rey and Manny always.. 

Tuesday, March 26, 2024

3/26/2024

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit Tabata Tuesday..
"A version of HIIT was based on a 1996 study[7] by Professor Izumi Tabata (田畑泉) et al. initially involving Olympic speedskaters.[8] The study used 20 seconds of ultra-intense exercise (at an intensity of about 170% of VO2max) followed by 10 seconds of rest, repeated continuously for 4 minutes (8 cycles). The exercise was performed on a mechanically braked cycle ergometer. Tabata called this the IE1 protocol.[9] In the original study, athletes using this method trained 4 times per week, plus another day of steady-state training, and obtained gains similar to a group of athletes who did steady state training (70% VO2max) 5 times per week. The steady state group had a higher VO2max at the end (from 52 to 57 mL/(kg•min)), but the Tabata group had started lower and gained more overall (from 48 to 55 mL/(kg•min)). Also, only the Tabata group had gained anaerobic capacity benefits. It is important to note that in the original study from 1996, participants were disqualified if they could not keep a steady cycling pace of 85RPM for the full 20 seconds of work. Implications for popular exercise regimes that advertise as Tabata training should include overall analysis of the original study."- Wikipedia 

So there is the science.. Now comes the sweat..

8 Rounds
20 seconds on / 10 seconds off 

Swings
Jump Squats
Mountain Climbers
Rows
Burpees
Spider man


Cool down, have a nice day..  El Rey and Manny always..

Monday, March 25, 2024

3/25/2024

Warmup with joint mobility, dynamic movement, and foam roller.  Today is super simple. One full body exercise that really taxes the central nervous system.  All you're going to do is st the timer and go.  You can pick your time limits.  I like to do one long set of continuous singles after I have completed 5 on each arm with out switching.  Drum roll... Turkish Get Ups.. This is Steve Cotter's variation on the basic movement http://www.youtube.com/watch?v=uGRBvom4Zrw

20 minutes of TGUs..

Cool down, have a nice day... El Rey and Manny always... 

Sunday, March 24, 2024

3/24/2024

Warm up with joint mobility and dynamic movement.  Strength day today. One movement. Longer rest, short reps, heavier weight. Warm up that posterior chain well, dead lifts today as well as the rest of your body.  The dead lift is an exercise that you perform daily probably without even realizing it.

10 sets of 3
70% of your max (for example if your max is 100 pounds workout with 70 pounds for 10 sets of 3)
5 burpees after each set
2 minutes rest in between sets

5 sets of 30/30
speed sets (run hard for 30 seconds / jog for 30 seconds)

Cool down, have a nice day.. El Rey and Manny always..

Saturday, March 23, 2024

3/23/2024

Warm up with joint mobility and dynamic movement.  Today we hit the FIST version of the "Bear" workout. This link is the FIST version http://www.youtube.com/watch?v=9_320cMZN1Q&list=UU8VDfkhpvg5F4ZqhCmqlV0Q&index=5&feature=plcp It involves multiple movements to make one rep.

FIST Bear

10 rounds of 5 per side 

We use 1 kettlebell

1 Rep includes in succession:
swing
clean
front squat
snatch
over head squat


Cool down, have a nice day..  El Rey and Manny always.. 

Friday, March 22, 2024