1/31/18

Warm up with joint mobility and dynamic movement.  Really work those joints.  The days are getting longer..  Today we will be hitting the TRX for a quick 5 round circuit.  If you don't have access to a TRX system, you can use a cable system at your gym or just use body weight.

5 rounds

10 knee tucks/sprinters
10 curl/extension
10 push ups
10 pistol squats 10L/10R
10 rows
10 trunk rotations

Cool down, have a nice day..   

1/30/18

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a plate workout.  Full body go with multiple exercises.  Simple and effective.  If you don't have access to a plate substitute a kettlebell or dumbbell.  Where there is a will there is a way.. Push hard and try and take as little rest as possible.

15 Reps each

Halos 15L/15R
Bridge press
Squat press
Shoulder to shoulder
Crunch
Bent over row
Shoulder press
Thruster
Russian twist
Triple Crush
Clean and Jerk
Plate jack press
OH Squat
Chest press
Pullover

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

1/29/18

Warm up with joint mobility, dynamic movement and foam roller.  Simple sequence today.  Turkish get ups.  Simply set your timer and go.  I like to get as many in a row as I can with one arm before I switch to singles. 15-20 minutes with no rest usually gets it done.  Throw in some more flexibility movements at the end, and call it a day.

splits, back bridges, head and hand stands, wall walks, and gymnastic movements.

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

1/28/18

SEAL Sunday # 258.. 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.  If you are ever down.. If you are out.. If you don't think you can go on anymore.  Take the time and watch Admiral William H. McRaven's speech.  Get ready to change the world.. https://www.youtube.com/watch?v=pxBQLFLei70

Cool down, have a nice day!!

1/27/18

Warm up with joint mobility, foam roller and dynamic movement.  Focus on the lower back and hamstrings.  Today we are going to focus on snatches.. Heavy, medium, and light done for reps and sets with a body weight exercise thrown in there to keep you focused.  Snatches are a great exercise to perform if you don't have a ton of time to work out.  It is a full body exercise from your toes to the top of your head..

Heavy, medium, light

5 sets

3 heavy L/R
3 squat thrusts
6 medium L/R
6 squat thrusts
9 light L/R
9 squat thrusts

 Cool down, have a nice day..                 

1/26/18

Yoga with Lesley Fightmaster.. Hip Opener.. 

https://www.youtube.com/watch?v=115nVqy29eQ

Namaste..  El Rey always..

1/25/18

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to utilize my two favorite training tools in a couplet format.  Kettlebells and Bulgarian Bags.  Tremendous strength and conditioning tools and diabolical combo when they are mixed into a training session.

5 rounds

10 snatch / 10 snapdown
10 good mornings / 10 sumo/upright row
10 BB rows / 10 KB rows
10 split jumps / 10 one legged dead lifts
10 spins / 10 halos
10 hammer curls / 10 cleans
10 swings / 10 donut swings

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

1/24/18

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a simple training session.  There is only 1 movement, but the penalty for stopping could add up exponentially.  As always, make sure that you're be honest with yourself.  No sense, you're only cheating yourself if your form breaks down.  So, each time you have to stop, there will be a bodyweight  exercise penalty.

350 two handed swings
1st time you stop, the penalty is 2 burpees.  Add 2 for every other stop after the 1st.
For example stop #6 should be 12, stop #10 should be 20..

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

1/23/18

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to do some HIIT circuits.  30 seconds on 10 seconds off.  Full body training session.  This style of training mimics athletic competition with the stops and starts, as well as the anaerobic/aerobic training.

3 rounds

30 on / 10 off

Ropes
Plate row
Box jumps or step ups
Dips
Ab wheel
Plate Push Press

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

1/22/17

Happy Birthday EL D!! 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.. 

1/21/18

SEAL Sunday # 257.. 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.  If you are ever down.. If you are out.. If you don't think you can go on anymore.  Take the time and watch Admiral William H. McRaven's speech.  Get ready to change the world.. https://www.youtube.com/watch?v=pxBQLFLei70

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

1/20/18

Warmup with joint mobility, dynamic movement, and foam roller...  Today we are going to hit the El Diablo 666 workout.  It consists of 6 exercises of 6 reps each for 6 rounds with no rest.  It is a killer.  So to begin we'll be doing 6 minutes of calisthenics to make sure we are good and ready to get 'er done.

6 rounds
6 exercises
6 reps each
No rest

6 minutes of calisthenics


Snap downs
SEAL push ups
BB jump squats
Thruster
Donut swings
Squat thrusts

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

1/19/18

Yoga with Lesley Fightmaster..  Flow and detox..

https://www.youtube.com/watch?v=T1YNpWYj1mk

Namaste.. El Rey always.. 

1/18/18

Warm up with joint mobility, dynamic movement, and foam roller.  Today 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..

1/17/18

Warm up with joint mobility and dynamic movement.  Heavy, medium, light swings today with body weight exercise side dishes.  Great conditioning workout.  Line your kettlebells up and set your timer for 30 second intervals.  Swing heavy for 30 seconds, medium for 60 seconds, and light for 90 seconds.  In between sets of swings 30 seconds of body weight exercises.  Mix up the body weight exercises, but the swings are the main dish on the menu today.

 5 rounds like below

For example:

30 seconds heavy swings
30 seconds body weight squats
60 seconds medium swings
30 seconds burpees
90 seconds swings
30 seconds split jumps  

Cool down, have a nice day..    

1/16/18

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to work the GS biathlon.  2 minute goes of 30 second intervals.  Single kettlebell only.  So chalk up and get ready to hit it.  Take the extra time and get a bit of a sweat going.  Get after it..

6 Rounds
2 Minutes of work / 30-60 seconds rest
30 second work intervals

Clean and Jerk L
Clean and Jerk R
Snatch L
Snatch R

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

1/15/18

Warmup with joint mobility, dynamic movement, and foam roller.  Today, I went to the archives and dug up an oldie but a goodie.. We are going to hit a 5 round full body go... Up the ladder incrementally.  Make sure that you work the kinks out, and then get right to work. 

5 rounds

5 Double Thruster
10 Burpees
15 Clubbell Pull Over Squat Combos
20 Hand 2 Hand Swing
25 Knees to Chest Crunch

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

1/14/18

SEAL Sunday # 256.. 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.  If you are ever down.. If you are out.. If you don't think you can go on anymore.  Take the time and watch Admiral William H. McRaven's speech.  Get ready to change the world.. https://www.youtube.com/watch?v=pxBQLFLei70

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

1/13/18

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit some crazy 8s.  8 rounds of 8 reps of 8 exercises...  Great strength and conditioning go.. We will utilize kettlebells, bodyweight, and Bulgarian Bags.  It is a bit of a kitchen sink training session.  So get after it.  Make sure that you don't sacrifice form for speed.

8 rounds

8 BB power clean and front squats
8 Chest to bar or push ups
8 BB snap downs
8 Ab wheel
8 BB Jump Squat
8 Double jerks
8 BB arm throw
8 barbell or double kettlebell hi-pulls

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

1/12/18

Yoga with Lesley Fightmaster.. Full body stretch.. 

https://www.youtube.com/watch?v=17W-DG7iJyI

Namaste.. El Rey always.. 

1/11/18

Warm up with joint mobility and dynamic movement.  All body weight today. Today will be one of those sneaky hard crushers..  Don't underestimate the quality of an all body weight training session.  If you push hard, you'll definitely feel it tomorrow..

3-5 rounds

100 Jumping jacks
80 Crunches
60 Squats
40 Push ups
20 Sit outs
5 Burpees 

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

1/10/18

Warm up today with joint mobility, dynamic movement, and foam roller.  5 Rounds of a full body circuit.  Focus on form rather than speed.  Challenge yourself on the barbell cleans.  Great for explosive power, core, and joint mobility.

5 Rounds

5 barbell power cleans
10 ab wheels
20 clubbell torch press
10 clubbell pull over / squats (use a plate, dumbbell, or kettlebell if you don't have a clubbell)
7 baseball chin ups

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

1/9/18

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 / sitout combo
squat
heavy swings

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

1/8/18

Warm up with joint mobility, dynamic movement and foam roller.  Today is simple run, jog, or walk, 1/2 mile then stop and do 25 push ups, 25 body weight squats, 25 good morning bends, and 25 crunches. Repeat 3 more times for a total of 2 miles and 100 reps of each.

Cool down, have a nice day...          

1/7/18

SEAL Sunday # 255.. 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.  If you are ever down.. If you are out.. If you don't think you can go on anymore.  Take the time and watch Admiral William H. McRaven's speech.  Get ready to change the world.. https://www.youtube.com/watch?v=pxBQLFLei70

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

1/6/18

Warm up today with joint mobility and dynamic movement.  Today we are going to be hitting doubles.  Short reps with some conditioning drills in between.  Strong lifts cleans, snatches, jerks, & man makers to tie it all together.

5 sets of 5 reps on the lifts followed by descending ladder of burpees. Rest 1 minute in between sets.

double cleans
5 burpees
double jerks
4 burpees
double snatches
3 burpees
heavy swing
2 burpees
man makers
1 burpee

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

1/5/17

Yoga with Adriene.. 

https://www.youtube.com/watch?v=bsuMjccUA4A

Namaste.. El Rey always.. 

1/4/17

Warm up with joint mobility, dynamic movement, and foam roller.  Today we are going to hit the Bulgarian 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
BB Burpees
Curls
Snap downs
Jump Squats
Hi-Pulls
Presses
Donut swings
Cossack Squats

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

1/3/18

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..

1/2/18

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to fight the bitter cold in the Northeast by getting a good sweat going.  Heat is cranking in the garage, and now its time to sling some steel.  We are going to do a simple plate and body weight circuit.  It will get the blood pumping and cut through the cold.


5 Rounds
10 reps each

Plate OH squats
Plate press
Push-ups
Plate upright row
Russian Twist
Gorilla Jacks
Plate clean and jerk
Bent over rows
Frog jumps
Plate halos

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

1/1/18

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to start the year off right with a multi-set training session.  Hope you didn't over indulge last night, because this will be challenging.  Set your goals for 2015.  Even if they are simple ones.  I achieved 2 of 3 my major fitness.  150,000 reps for this year.. Raise the bar for 2018. 

5 Rounds

50lb BagRep Range : 2-4-6-8


Snapdown
Burpee
Donut Swing 
Spin

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