Thursday, January 31, 2013

1/31/13

Warm up with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a 5 exercise circuit that will test your muscle and cardio endurance.  You can perform this training session with body weight, kettlebells, dumbbells, or a 45 pound bar.  This will be a full body session.  Remember focus on quality reps.. You are going to be fatigued by the end.

5 rounds

20 push ups or chest press
20 chest to bar or bent over row
20 shoulder press or jump pull ups
20 squats
20 good mornings

Finish up with 5-6 minutes or ab and lower back work.

Cool down, have a nice day... El Rey always..  Prayers for John and VCI..

Wednesday, January 30, 2013

1/30/13

Yoga.. Back by request.. A few days of posterior chain assault requires release and restoration..

http://www.youtube.com/watch?v=gDQNqZMv1V0


Namaste... El Rey always.. Prayers for John and VCI...

Tuesday, January 29, 2013

1/29/13

Warm up with joint mobility, dynamic movement, and foam roller.  We are headed into the wood chipper today.  1 exercise theme with several acting as a supporting cast.  We will travel down the ladder with our theme exercise. It is a good tilt today.. Get ready and get after it.

1 round

10 double cleans
   50 flutter kicks
9 double cleans
   40 swings
8 double cleans
   30 front squats (15L/15R)
7 double cleans
   20 squat thrusts
6 double cleans
   10 snatches
5 double cleans
   50 jumping jacks
4 double cleans
   40 push ups
3 double cleans
   30 crunches
2 double cleans
   20 jerks (10 L/10R)
1 double clean
   10 triple crush

Cool down, have a nice day... El Rey always... Prayers for John and VCI..


Monday, January 28, 2013

1/28/13

Warm up with joint mobility, dynamic movement, and foam roller.  Today, (by suggestion from IL), we are going to hit a slow controlled series of movements that hits the whole body.  Turkish get ups.  We're going to keep it super simple.  Just set the timer and go. One suggestion, try and do multiple reps with the same arm.  This will help stability, strength, stamina and mobility in the shoulders.

Your call on time.. 10-15-20 minutes.. Its up to you..
Use an appropriate weight for multiple reps for an extended period of time.

Cool down, have a nice day...  El Rey always..  Prayers for John and VCI...

Sunday, January 27, 2013

1/27/13

SEAL Sunday #27... To find out what today's workout entails, you must show up to participate. Each Sunday will be SEAL Sunday. The workouts are actual Navy SEAL "evolutions". I encourage all who are interested in to check out http://www.thesealquest.com/The_SEAL_Quest/Welcome.html or http://www.sealfit.com/ to find out more. Or you can follow these groups: @SEALFIT or @SEALStrongFit on twitter.

Cool down, have a nice day...   El Rey always..  Prayers for John and VCI..

Saturday, January 26, 2013

1/26/13

Warm up with joint mobility, foam roller, and dynamic movement.  Today we are going to several timed periods.  Each period will contain different workouts.  We are throwing the kitchen sink at you a bit..We will incorporate kettlebells, body weight, and the BBB.  Each period will contain 3 exercises done until the period time elapses.  This is a great way to hit the whole body in an efficient way.

Each period = 4 minutes

Period 1
10 swings R
10 swings L
20 crunch

Period 2
10 BBB spins
10 BBB good mornings
10 BBB snap downs

Period 3
10 jerks R
10 jerks L
20 crunch

Period 4
10 push ups
10 plank up downs
50 flutter kicks

Period 5
10 BBB hammer curls
5 BBB burpees
10 lunges L
10 lunges R

Cool down, have a nice day... El Rey always... Prayers for John and VCI..

Friday, January 25, 2013

1/25/13

Rest Day..

Have a great day... El Rey always..  Prayers for John and VCI..


Thursday, January 24, 2013

1/24/13

Warm up with joint mobility, foam roller, and dynamic movement.  Today we are going to do some body weight conditioning.  Strictly body weight.  No weights. It will be an 8 exercise circuit in 20/10 format for 8 rounds.  Make sure that during that 20 seconds of work that you are pushing as hard as you can.  Get the most out of yourself.

20 seconds on / 10 seconds off
8 rounds = 64 sets

Burpees
Chest to Bar
Squats
Dips
Plank Up and Downs
Box Jumps
Back Extensions
Flutter Kicks

Cool down, have a nice day...  El Rey always... Prayers for John and VCI..

Wednesday, January 23, 2013

1/23/13

Yoga foundations in flow with Fiji.. Great sequence that focuses on core strength and balance.. Enjoy..

https://www.youtube.com/watch?v=5F56V93lU8k

Namaste..  El Rey always...   Prayers for John and VCI..


Tuesday, January 22, 2013

1/22/13

Warm up with joint mobility, dynamic movement, and foam roller. Today is EL D's birthday.  So in his honor we will be hitting hard training session.  El D is a tough task master, but he always makes sure that we give 100% and get the most out of each training session.  Make sure you hit 11 burpees for his birthday!!

2-3 rounds

66 squats
66 presses
66 squat thrusts
66 hip lifts
66 snatches
66 swings

Cool down, have a nice day.. El Rey always.. Prayers for John and VCI...

Monday, January 21, 2013

1/21/13

Warm up with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a 5x5 strength circuit with double kettlebells.  You are going to go heavy here, so make sure that you are good and warmed up before starting.  I like to try and hit the whole body when we train for strength.  If you don't have access to kettlebells, you can certainly do this with dumbbells or a barbell.

5 sets of 5 reps
Heavy

SCDL
Kettlebell tuck jump
Suitcase Lunge
Bent over row
Chest press

Rest 30-60 seconds in between rounds

Cool down, have a nice day..  El Rey always...  Prayers for John and VCI...
 

Sunday, January 20, 2013

1/20/13

SEAL Sunday #26... To find out what today's workout entails, you must show up to participate. Each Sunday will be SEAL Sunday. The workouts are actual Navy SEAL "evolutions". I encourage all who are interested in to check out http://www.thesealquest.com/The_SEAL_Quest/Welcome.html or http://www.sealfit.com/ to find out more. Or you can follow these groups: @SEALFIT or @SEALStrongFit on twitter.

Cool down, have a nice day..  El Rey always..  Prayers for John and VCI..

Saturday, January 19, 2013

1/19/13

Warm up with joint mobility, foam roller, and dynamic movement.  Today we are going to hit a great kettlebell/body bag combo.  These two tools together make for a challenging training session for you grip and and your lungs. 

5 rounds

60 second sets

swings / snap downs
cleans / reverse curls
halos / spins
goblet squats / jump squats
goblet thruster / bbb snatch

Cool down, have a nice day.. El Rey always...  Prayers for John and VCI..

Friday, January 18, 2013

1/18/13

Rest Day...

El Rey always..   Prayers for John and VCI..

Thursday, January 17, 2013

1/17/13

Warm up with joint mobility, foam roller, and dynamic movement.  Today we are going to do a HIIT workout circuit.  30 seconds on and 10 seconds off.  Simply pick 4-5 exercises and set your timer and hit it for a few rounds.  Take a break and then try and switch up the exercises a bit to make other parts of your body work as well.  These circuits are akin to ice hockey shifts.  Go all out.. You get a break to switch stations and catch your breath a bit.  So make sure you are giving 100%.

30 seconds on / 10 seconds off

5 rounds

ropes
box jumps
kettlebell dead cleans
lunges
plank up and downs


Cool down, have a nice day.. El Rey always... Prayers for John...

Wednesday, January 16, 2013

Tuesday, January 15, 2013

1/15/13

Warm up with joint mobility, dynamic movement, and foam roller.  Today we are going to hit the EL D deck of cards.  Simple workout, all you need is a deck of cards, and a little imagination.  Today we are going to do it with double kettlebells.  Each face card is 10, and each ace is 11. Jokers are 100.  This is a great endurance and mental toughness workout.

EL D's Kettlebell Deck of Cards

Spades - Swings
Diamonds - Clean and Jerk
Hearts - SCDL
Clubs - Front Squats

Joker # 1 Mountain Climbers
Joker # 2 Flutter Kicks


Cool down, have a nice day... El Rey Always..   Prayers for John...

Monday, January 14, 2013

1/14/13

Warm up with joint mobility, dynamic movement, and foam roller. Today is a simple go. Just 3 movements. It is a killer strength workout though.  Make sure that you get a good sweat going and work your joint mobility routine on this one well.  If you want to add a twist, jump some rope at the end.

10 sets (30-45 seconds rest in between sets)

3 reps of barbell power cleans (use a weight that is challenging but not usable for 10 sets)
10 back extensions
8 ab wheels

3 rounds of  2 minute jump rope / 30 seconds rest in between rounds


Cool down, have a nice day..   El Rey always... Prayers for John...

Sunday, January 13, 2013

1/13/13

SEAL Sunday #25... To find out what today's workout entails, you must show up to participate. Each Sunday will be SEAL Sunday. The workouts are actual Navy SEAL "evolutions". I encourage all who are interested in to check out http://www.thesealquest.com/The_SEAL_Quest/Welcome.html or http://www.sealfit.com/ to find out more. Or you can follow these groups: @SEALFIT or @SEALStrongFit on twitter.

Cool down, have a nice day..     El Rey always...   Prayers for John....

Saturday, January 12, 2013

1/12/13

Warm up with joint mobility, dynamic movement, and foam roller.  Today we are going to hit 2 rounds of a great strength and endurance kettlebell workout.  You only need one kettlebell, but make sure that you are ready to go.  This is a workout comes from our friends at Crossfit.  I know it may not look like much, but they never do on paper..

2 rounds

50 two handed swings
50 full sit ups
50 thrusters 25L/25R


Cool down, have a nice day...  El Rey always.. Prayers for John...


Friday, January 11, 2013

1/11/13

Rest Day....

Have a great day!!     El Rey Always...  Prayers for John...

Thursday, January 10, 2013

1/10/13

Warm up with joint mobility, dynamic movement, and foam roller.  Today we are going to hit the Bulgarian Body Bag.  It is one of my favorite strength and conditioning tools.  We will be going strictly on time today.  So no need to worry about counting reps.  Just set your time and go.  30 second sets with 15 seconds rest.  Similar to tabata 2:1 ratio, but we will be switching exercises as we go.

3-5 rounds

30 seconds on / 15 seconds off

Spins L
Spins R
BBB Burpees
Curls
Snap downs
Jump Squats
Hi-Pulls
Presses
Donut swings
Cossack Squats

Cool down, have a nice day...                    El Rey always ..  Prayers for John..

Wednesday, January 9, 2013

1/9/13

More yoga with David.. Shoulders..

http://www.youtube.com/watch?v=J3lQQieptsI

Namaste..                                                   El Rey always..

Tuesday, January 8, 2013

1/8/13

Tabata Tuesday... Warm up with joint mobility, dynamic movement, and foam roller.  Simple 1 station tabatas.   Below is a the technical explanation of the tabata protocol.. It is a great way to get some HIIT training.

"A popular regimen based on a 1996 study[6] by Izumi Tabata (田畑 泉) uses 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). Tabata called this the IE1 protocol.[7] 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 (70% VO2max) training 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." Wikipedia

20 seconds on 10 off

ropes
snatch
squat thrusts
squat
heavy swings

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

Monday, January 7, 2013

1/7/13

Warm up with joint mobility, dynamic movement, and foam roller.  Today we are going to hit the TRX suspension trainer.  This is a great change up for those that do lots of weight training.  The beauty of the TRX is that you only need your own body weight for resistance.  I get a great workout, and you will too.  If you don't have access to a TRX, you can still do most of these exercises.  For example, use a door jamb to do your pistol squats and rows.  Use a stability ball for hamstring curls and jack knife push ups. Use a bench for dips and suspended lunges.. Be creative and have fun.

15 reps of each
5 rounds with no rest

Row
Push up
Suspended lunges
Hamstring curl
Pistol squat 10L/10R
Bicep Curl
Tricep extension
Jack knife push up

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


Sunday, January 6, 2013

1/6/13

SEAL Sunday #24... To find out what today's workout entails, you must show up to participate. Each Sunday will be SEAL Sunday. The workouts are actual Navy SEAL "evolutions". I encourage all who are interested in to check out http://www.thesealquest.com/The_SEAL_Quest/Welcome.html or http://www.sealfit.com/ to find out more. Or you can follow these groups: @SEALFIT or @SEALStrongFit on twitter.

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

Saturday, January 5, 2013

1/5/13

Warm up with joint mobility, foam roller, and dynamic movement.  Wood chipper today. We will utilize body weight and kettlebells. Make your reps efficient and each one count. Get to the goal, but don't sacrifice form for quantity. If you have to stop and rest during a set.. Stop.. get yourself together, and then keep going.

2 Rounds

50 goblet squats
40 swings
30 seal push ups
20 star jumps
10 bottom up press

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

Friday, January 4, 2013

Thursday, January 3, 2013

1/3/13

Warm up with joint mobility and dynamic movement.  Today we are going to focus on the swing and add some body weight core exercises to compliment it.  The benefits of the swing are numerous.  Increased power through the hips, glutes, and core region, increased muscle endurance, increased aerobic and anaerobic capacity.  So today will be simple but effective.

20 sets
20 swings 10L/10R
20 10L/10R side plank hip lifts
20 Russian twist

2 minutes hand to hand swings
1 minute rest
1 minute heavy 2 handed swings

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

Tuesday, January 1, 2013

1/1/13

Happy New Year!!! Warm up with joint mobility, dynamic movement, and foam roller.  Today we are going to start off 2013 right with a great workout that incorporates 20 and 13. Focus on the hips, upper back, and lower back.  Today is another simple one.  Just use a plate.  Great grip, strength, conditioning, and endurance workout.  Lotsa bang for your buck.  Each lift will be followed by mountain climbers or gorilla jacks.

plate movement 20 reps
calisthenics 13 reps

2 rounds

clean and jerk
mountain climbers
squat
gorilla jacks
curl
mountain climber
tricep extension
gorilla jack
axe choppers
mountain climber
bent over row
gorilla jack
shoulder press
mountain climber
russian twist
gorilla jack
halo
mountain climber
lunge
gorilla jack

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