3/31/2020

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a ladder training session.  We will be utilizing a rowing machine.  If you don't have access to a rowing machine, use a stationary bike, elliptical, or just run.  There is always a way if you are willing.. Get after it. No rower? Run..

Row 250M
25 Swings
20 Push-ups
15 KB Front Squats
10 KB Snatch
5 Burpee

Row 500M
(Circuit above)
Row 750M
(Circuit above)
Row 1000M
(Circuit above)

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

3/30/2020

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..

4 rounds

5 TGUs L
5 TGUs R
10 pull ups
100 jump ropes
400m run 

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

3/29/2020

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a great strength and condition session.  A nice FIST kitchen sink day.. It will entail full body, full range of motion movements with a conditioning chaser.  Great test. Push yourself.

5 Rounds

7 double kettllebell dead clean & jerk
7 pull-ups or chin ups
10 bulgarian bag swing squats (donut swings) 
7 double kettlebell snatch
100 jump ropes

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

3/28/2020

Warrmup with joint mobility, dynamic movement, and foam roller.  Today we are going to do grab bag workout.  Put several different body weight, kettlebell, barbell, etc.. exercises into a bag and have your team pick one out.  Figure out if you are going to  do reps or time, and there you have a training session.  It is a fun way for the group to have some input into what they are doing, but the mad scientist always decides what ingredients go into the formula..  So choose your exercises wisely.

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

3/27/2020

Yoga with Adriene.. Stress relief!!

https://www.youtube.com/watch?v=_zbtKeeAa-Y

Namaste.. El Rey always.. 

3/26/2020

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a body weight blast.  Just a circuit of simple movements to get the blood going and the build up some agility, coordination, and have a little fun.

5 rounds

10 yds bear crawl
50 squats
10 yds scorpion crawl L
40 sit-outs (20L / 20R)
10 yds scorpion crawl R
30 split jumps
10 yds of burpee broad jumps
20 push ups
10 yds of frog hops
10 full sit ups

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

3/25/2020

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to busting out another HIIT.  5 exercises for 1 minute of work 10 seconds of rest for 20 minutes.  This will be a full body go with strength, endurance and cardio all rolled into one.  Get after it.

4 Rounds
1 Minute on 10 Seconds off

Double Thruster
Squat Thrust / Muay Thai Knee combos L/R
Hi-Pull / Catch / Goblet Squat
Plank holds
Hand to Hand Kettlebell Swings

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

3/24/2020

Warmup with joint mobility, dynamic movement, and foam roller.  Wood chipper.  5 sets.. Kettlebell single arm movements and Bulgarian Bag combos.  This will help you continue to fine tune each movement.  Always looking for improvement.  Simple, but effective.  Take rest needed, but don't exceed 2 minutes.

5 Sets

10 Heavy One Arm Swings 5L/5R
20 Spins 10 L/R
10 Heavy Cleans 5L/5R
20 Arm Throws 10 L/R
10 Heavy Jerks 5L/5R
20 Snap Downs
10 Heavy Snatch 5L/5R

4 - 30 second battling rope conditioning periods..   

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

3/23/2020

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a body weight workout.  Several rounds of running, pushing and pulling.  Sometimes, these are the most challenging.  Always focus on form rather than speed.  If you have to rest, take it.. Crappy reps = crappy results..

5 rounds

Run 500m  
50 squats
50 push ups
50 flutter kicks
50 dips

Then run 400m and 40 reps of each exercise, 300m and 30 reps, 200m and 20 reps, and finally 100m and 10 reps.

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

3/22/2020

Warmup with joint mobility, dynamic movememtn, and foam roller.  Today we are going to hit a 45/15 kitchen sink training session.  For those of you who don't have access to equipment, I will provide bodyweight suggestions.  Keep training.  It benefits more than just your body.. 

20 Minutes

Each exercises can be performed with kettlebells, bodyweight, or "improvised weights". Go through this circuit TWICE for a great full body go!!

45 seconds on / 15 seconds off

Burpees (get 'em over with) ;-)

Heavy Sumo Squats - Alternate One Legged Dead Lift

Alternating Reverse Lunges

SEAL Push-ups

Static Squat or Wall Sit

Tricep Dips

Sit-Outs

Thrusters 

Snatch L  - Alternate Star Jumps

Snatch R - Alternate High Knees 

 

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

3/21/2020

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a strength and endurance circuit.  If you don't have equipment, there will be bodyweight substitutes.  Focus on the training.  Work to continue to stay positive and utilize this training  time to maximize your results.

4 Rounds

Row, Run or Bike Max distance in 5 minutes

25 Kettlebell Goblet or Bodyweight Squats

25 Hand Release Push-Ups

25 Kettlebell Swings (No kettlebell? Use a dumbbell or go low tech and use water bottles in a              gym bag)

25 BB Snapdowns (No BB? The motion is very similar to a snatch so utilize your gym bag with water bottles, a medicine ball, plate, or dumbell)

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

3/20/2020

One of my favorites.. Difficult yoga session for me, but really worth it.  Yoga with David.. Deep release of hips of hamstrings.

https://www.youtube.com/watch?v=gDQNqZMv1V0&t=373s

Namaste.. El Rey always.. 

3/19/2020

Warmup with joint mobility, dynamic  movement, and foam roller.  Today we are going to hit a brutal bodyweight training session.  There will be no weights involved.  There will be a mental test.  There are no rep limits.  Just the clock.  So push yourself until the buzzer.

All body weight

1 minute on 10 seconds off

Jumping Jacks
Push Ups
Full Sit Ups
Mountain Climbers
Air Squats
Cossack Squat
Hip Circles
Burpees 
Swimmers
Plank up and downs
Split Jumps
SEAL Push Ups
Table Top Hold 
Squat Thrust
Flutter Kicks

Max pull ups, dips, and chin ups

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

3/18/2020

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to HIIT a Bulgarian Bag, Kettlebell, Bodyweight and Airdyne bike circuit.  Several stations to increase conditioning and strength.  Remember lousy reps, lousy results.  Don't dog it, but speed reps aren't the goal.  Focus on pushing your conditioning and strength.

3 sets of 5 Rounds

30 seconds work / 10 second switch

Airdyne
BB Front raise / squat combo
SCDL
Snap Downs
Fitball Smash

*You can alter the exercises after you finish your 5 round set.

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

3/17/2020

Warm up with joint mobility and dynamic movement.  As today is the feast day of St. Patrick, we will honor Ireland's most famous patron saint by doing the St. Patrick's Day 17. (Brigid of Kildare and Colmcille are also formally recognized as patron saints as well.)  It will be difficult, much like when he was captured from Wales by Irish raiders and taken as a slave  to Ireland, where he lived for six years before escaping and returning to his family. So put on your green workout attire, and have some Irish soda bread for later and get after it.

17th of March
26 counties in Ireland
6 counties in North Ireland

17 sets of 17 different exercises
32 reps per set

1 squat thrust
2 sumo squat
3 upright row
4 swings
5 press (16L/16R)
6 SCDL
7 sit out (16L/16R)
8 lunge (16L/16R)
9 halo (16L/16R)
10 seal push up
11 hi-pulls (16L/16R)
12 cleans (16L/16R)
13 mountain climber 
14 russian twist (16L/16R)
15 crunch
16 snatch (16L/16R)
17 thruster (16L/16R)

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

3/16/2020

Warmup with joint mobility dynamic movement, and foam roller.  Today we are going to hit a kettlebell chipper.  Each exercise will be performed 50-40-30-20-10 reps.  So tons of volume today.  Don't worry, no burpees ;-).. This is a fast efficient way to get a ton of work completed in short amount of time.  Pick 3-4 movements and get after it.  As always, never sacrifice form for speed.  If you need to stop and take a break, do so..

50-40-30-20-10

Kettlebell swings
Bodyweight Squats 
Flutter Kicks 

Extra : Row, Run, or Bike for meters, miles or time..  

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

3/15/2020

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


BB Snapdowns 
Side to Side Kettlebell Push ups
BB Jump Squats
Hi-Pull L
Hi-Pull R
Sit-Out L/R

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

3/14/2020

Warmup with joint mobility, dynamic movement, and foam roller.  Today we ware going to hit a body weight blast with the kettlebell swing.  Lots of volume for multiple rounds.  Get warm and get going!!

5 Rounds

20 push-ups
5 sq. thrust
10 heavy kettlebell swings

20 squats
5 sq. thrust
10 heavy kettlebell swings

20 bodyweight rows
5 sq. thrust
10 heavy kettlebell swings

Extra: max pull-ups and max dips

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

3/13/2020

Yoga.. Yin with Lesley.. 

https://www.youtube.com/watch?v=zKuYhZqDmx4

Namaste..  El Rey always.. 

3/12/2020

Warm up with joint mobility and dynamic movement.  Killer combo week continues.... Alternating exercises today in 30 second intervals with 10 seconds change time.  This is a great conditioning work out.

6 Rounds (total of 24 minutes of work time)

Fitball swing squats / ab wheel

Box jumps / push ups

Fitball smashes / back extension

Fitball spins / dips

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

3/11/2020

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to mix kettlebell and bodyweight strength, volume, and endurance all together in the blender.  This is what came out below.  Challenging kettlebell work set and 2 minutes of bodyweight conditioning.  Today, use a challenging weight.  Push yourself.  That said, don't sacrifice form to step up.  Form first always.  Get after it!!


40 clean and jerks 20L/20R
1 minute ski jumps (side to side)
1 minute body weight squats

40 snatch 20L/20R
1 minute speed skaters
1 minute bicycle crunch

40 lunges 20L/20R
1 minute high knees and butt kicks
1 minute squat thrust

40 row 20L/20R
1 minute mountain climbers
1 minute power jumps

50 single arm swings 25L/25R
1 minute jumping jacks
1 minute Cossack squats

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

3/10/2020

Warmup with joint mobility, dynamic moevemtn, and foam roller.  Today we are going to hit a 3 prong training session from MMA/MuayThai/Fitness Trainer Funk Roberts.  Check out his YouTube Channel. It has some great stuff for the over 40 crew.. Great training session.  Click the link below for explanation today's training. It is a tough one.. 

https://www.youtube.com/watch?v=OMK9i9atoxQ

Funk Roberts "Kettlebell Khaos" Workout

Round 1 - Complex 2:20 Perform each exercise one after the other for 5 reps each starting with one side and then repeat for the other side/arm. Continue for 10 minutes straight. KB Push Ups KB Rows KB Deadlift KB Clean KB Racked Squat KB Press Round 2 - Metabolic Circuit 3:42 Perform each exercise for 40 seconds of work followed by 20 second rest oner after the other for 2 straight rounds KB Snatch Kb Goblet Squat and Reverse Lunge KB Alternating Single Arm Swings KB Cross Body Clean KB Swing to Squat Round 3 - Ladder Finisher 5:49 Perform burpees and swing in a ascending and descending ladder format starting with 1 KB Swing and 7 Burpees KB Swings 1-2-3-4-5-6-7 Burpees 7-6-5-4-3-2-1

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

3/9/2020

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 Front Squat (Heavy)

Kettlebell Jerk 5L/5R (Heavy)
10 Push-ups

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

3/8/2020

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a plate training session.  All you need is some space and an appropriate Olympic plate.  Pick a few movements and put them into a quick and effective full body circuit.  This will work your grip, your endurance, and your entire body.  So get after it today!!

5 Rounds

10 Reps each w/ Plate

Thrusters
Halos 5L/5R
Curl
Split Jump / Press Combo 5L/5R
Bent Over Row
Burpees ( Bodyweight only - No Plate ;-) 

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

3/7/2020

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a 4 movement, tabata style training session.  Complete each movement in the circuit 8 times with a 30 second on / 10 second off time sequence.  Multiple combo movements just to keep things interesting. It is just over 21 minutes of training with a 3-1 work to rest ratio.. Good Reps.. Get after it.. 

8 Rounds of 30 seconds on / 10 seconds off 

Hi Pull / Catch / Squat
Squat Thrust / Bent Over Row
Swing / Clean / Rotational Press L
Swing / Clean / Rotational Press R

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

3/6/2020

Yoga with Julia.. Balance and flexibility class..

https://www.youtube.com/watch?v=3si9mccC-pk&list=PLvP8YsX0ebXZBke_eYyA3Wp7liSjCRcHs&index=21

Namaste.. El Rey always.. 

3/5/2020

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to mix in static holds with our training.  Spending time under tension forces the body to really work through each exercise right down to the hard to train stabilizers.  Also, it is a tremendous mental exercise in "making friends with fatigue".  Force yourself in a uncomfortable place and persevere and you come out stronger.

1 minute OH static hold
30 second L/R snatch (max reps)

1 minute static goblet hold
30 second L/R front squat

5 Rounds

20 floor chest press
20 seated shoulder press
20 lunges
20 dips
20 cleans

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

3/4/2020

Archived crusher today.. Warm up with joint mobility, foam roller, and, dynamic movement.  Today we are going to use the Bulgarian bag.  I have broken each segment up into segments of 5 minute work periods and 1 minute rest for 5 rounds.  Great grip, strength, power, and cardiovascular workout today.

 5 minutes on / 1 minute off
Perform each exercise series until the time expires 

Period 1 
15 snap downs
20 scorpion lunge (10L/10R)
25 press  

Period 2
30 spins (15L/15R)
15 push ups
20 sit ups

Period 3
20 hi-pulls
15 reverse curl
30 Cossack squat

Period 4
25 hammer curls
15 good mornings
15 jump squats

Period 5
10 thruster
10 snap/ donut swing combo
20 split jump

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

3/3/2020

Warm up with joint mobility and dynamic movement.  Today just two exercises. Swings and burpees. Ladder up and ladder down. This is a great cardiovascular workout.  Short and sweet.

Ladder up and then Ladder down

Single arm swings L/R 1-10 then 10-1
Burpee 1-10 then 10-1

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

3/2/2020

Warm up with joint mobility, dynamic movement and foam roller.  Simple sequence today.  Row 2000 meters.. 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.  Row 2000 meters, 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.. 

3/1/2020

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a kitchen sink training session.  Basically, that means we will be utilizing kettlebells, free weights, Bulgarian Bags, body weight, TRX straps, clubbells, you name it in all encompassing full body go.  Make sure you have your thinking caps on because it's going to be training by suggestion.  Similar to Love/Hate but this will be in a EMOTM format..

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