Monday, July 22, 2019

7/22/19

Warm up with joint mobility and dynamic movement.  Today is going to be very simple.  1 exercise.  It is a full body workout and requires concentration, stamina, and strength.  Turkish get ups.
Simply set your timer and go.  I generally try and get as many reps as I can with 1 arm before switching to the other for the same amount of reps.  Then I go to single reps on each side alternating until the timer runs out.  15 minutes of TGUs may not seem like a long time, but believe me when you are 4 minutes in you will think otherwise.

Give it a go.


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

Sunday, July 21, 2019

7/21/19

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a bodyweight and kettlebell session.  Timed sets of bodyweight and kettlebell movements in a tabata style 2:1 work to rest ratio.  Get warmed up and get after it. 3 Rounds = 22.5 minutes..


3 Rounds

30 seconds on / 15 seconds off

Seal Push-ups
2 Hand Kettlebell Swing
Side Plank Leg Pull L
Side Plank Leg Pull R
Kettlebell Goblet Squat
Squat Thrust
Reverse Plank Leg Kicks
Kettlebell Halos L/R
Push-up / Sit-Out combo
Alternating Dead Kettlebell Snatch L/R

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

Saturday, July 20, 2019

7/20/19

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a Bulgarian Bag circuit.  It is an excellent you go / I go training session.  If you don't have a partner, no problem.  We will utilize the "break" for gut exercises and mobility movements so no time is wasted. Get a good warmup and get 'er done.


4 Rounds 

30 seconds on / 30 seconds off

(Utilize the 30 seconds "off" for plank holds, sit-ups, or joint mobility movements.. No standing around doing nothing :-) )

Spin/Arm Throw Combo
BB Thruster
BB Twist and Press
Snap downs
Split Jump / Press combo

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

Friday, July 19, 2019

Thursday, July 18, 2019

7/18/19

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

10 2 Handed Kettlebell swings
10 Bulgarian Bag Thrusters
10 Push-ups
10 BB Spins

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

Wednesday, July 17, 2019

7/17/19

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to work the kettlebell swing.  20 minute go AMRAP.  Make sure that you are good and warmed up today.  There will be small "extra" conditioning element as well.  Get 'er done today.

20 Minutes AMRAP

6 Hi-Pull L
6 Hi-Pull R
12 2 handed swings
4 Squat Thrust / Sit-Out Combos
6 Hi-Pull / Catch / Squat
8 Sit-Ups

hand stands, back bridges, and splits 

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

Tuesday, July 16, 2019

7/16/19

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit some TGUs in circuit form.  Heavy bell, so short reps, mixed with a few other movements to get a full body strength and conditioning blast.  I love the Turkish Get Up because it incorporates every part of your body as well as your mind.  You've gotta concentrate.  Enjoy..

10 rounds

2 TGUs L
2 TGUs R
5 pull ups
50 jump ropes

30 second Airdyne bike sprint or 40 yard sprint



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