4/30/2020

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to do some HIIT interval training.  The twist is what exercises we will do will be drawn from the grab bag.  One thing is certain, ropes will be included.  It is a fun way to mix things up.  Write down several different exercises body weight, kettlebell, running, or barbell, and put them into a bag.  Pick a couple out, and you have your circuit. You can make your intervals as long or as short as you would like.  We are going to go with a 2:1 ratio of work to rest.  Pick 5 exercises (including ropes) out of the bag for 5 rounds of 30 seconds on 15 seconds to switch stations.  Have fun with it.

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

4/29/2020

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a kettlebell session.  Lots of kettlebell snatches.. Throw in a couple of other movements to keep things interesting and get after it.

Set 1

5L / 5R Snatches for 3 minutes (moderate weight)

Set 2

5 Rounds

3L / 3R Kneeling One Arm Snatch https://www.youtube.com/watch?v=QaRvGbIutrw
5 SEAL Push-ups
5 Sit-ups
5 Jump Squats

Set 3

3 Minutes

Dead Snatch, Jerk, Front Squat Flow

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

4/28/2020

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit the BB.  Simple and effective workout by 2 time Olympian Jim Gruenwald.  It's called the Gruenwald 1000.  Check it out on www.suples.com .  It is 10 exercises in a 40-30-20-10 format.  Take rest as needed in between sets.  It is a brutal mental as well as physical test.

Jim Gruenwald's 1000 Rep Work Out

4 sets of 10 exercises with reps in order 10, 40, 30, and 20. The first set of 10 exercises done 10 times each as a warm up. After each set is done I normally take a 1-3 min break to get water. There is no stopping until the 10th exercise of each set is done.

The 10 exercises are:
1) Spins (reps are split to half each direction)
2) Snap downs
3) Good mornings (bag on shoulders)
4) Body Twist (bag on shoulders)
5) Squat jumps (bag on shoulders)
6) Military Press (long handles) (Can substitute push press with short handles)
7) Hammer Curl (Can substitute regular curls)
8) High Pulls
9) Sit ups
10) Push ups

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

4/27/2020

Warm up with joint mobility and dynamic movement.  Today is a simple body weight circuit.  You can do this if you have access to a rowing machine, outside, or on a treadmill if you want.  It is a great cardio/conditioning workout.

8 rounds

Run or Row 200m
25 Jumping Jacks
20 Curtsy Lunges
15 Abs (you choose the movements)
10 Push-ups (change the variations) 
5 Squat Thrusts

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

4/26/2020

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to incorporate some animal movements with some kettlebell movements for a fun and different training session.  This will be a full body session that will push our strength and muscular endurance.  It will also help with mobility and flexibility.

5 Rounds

Single Arm Kettlebell Movements / Animal Movement Combos

10 Clean and Jerk L/R   / 10 yd Bear Crawl
10 Goblet Squat / 10 yd Duck Walk
10 Hand to Hand Swing / 10 yd Bunny Hop
10 Dead Clean and Reverse Rack Lunge / 10 yd Alligator walks

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

4/25/2020

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a simple kettlebell training session.  You'll need a set of kettlebells.  If they are different weights, then you can do offsetting weight sets or you can use dumbbells.  It is a great multi round full session body session.

Row, Bike, or Run (Distance is your call)

Round 1
EMOM

10 minutes

Even : 10 Snatch 5L/5R
Odd : 5 Burpees  + 8 Figure 8 / Static Hold

Round 2
AMRAP

10 Minutes

5 SCDL
5 Double Clean and Jerk
5 Double Front Squat
25 yd Farmer's Carry
5 Pull-ups

Row, Bike or Run (Distance is your call)

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

4/24/2020

Yoga flexibility flow.. 

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

Namaste.. El Rey always.. 

4/23/2020

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.

1500 M row or 1 mile run for a bit of extra conditioning.

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

4/22/2020

Warmup with joint mobility, dynamic movement, and foam roller. Hitting the dungeon today for a heavy bag and calisthenic training session.  If you don't have access to a heavy bag, grab two small dumbbells, or even two water bottles or cans of soup to use as resistance and shadow box.  Believe me, it'll be harder than you think.

10 rounds

30 seconds heavy bag (punch, kick, elbow)
30 seconds shadow wrestling (shots, sprawls, fakes, downblocks, footwork)
20 push ups
20 sit ups
20 cossack squats

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

4/21/2020

Warm up today with joint mobility, dynamic movement and foam roller.  Circuit day today. We are going to get that heart pumping with 12.5 minute rounds.  Pick 5 exercises and set up 5 stations.  Max reps in 25 seconds per station.  25 sets gets you through each exercise 5 times in the 12.5 time allotment.  So it is a balls to the wall sprint.  Get after it.

25 seconds on 5 seconds off for 25 sets.

Round 1

Ropes (waves, alternating waves, corkscrews, jumping jacks, and judo throws)
sit outs
double jerks
back extensions
box jumps

Round 2

Ropes (waves, alternating waves, corkscrews, jumping jacks, and judo throws)
Med ball smash
double clean
seal push up
double snatch (light/moderate)

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

4/20/2020

Simple training session today.  Row, ride or run a specific distance as quickly and efficiently as possible.  I have chosen to row 10,000 meters.  If you don't have access to a rower.. Hit the pavement or a bike.  10,ooo meters is roughly 6.2 miles.  Get after it.. 

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

4/19/2020

Warmup with joint mobility dynamic movement, and foam roller.  Today we are going to hit a bodyweight chipper.  Each exercise will be performed 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 5-6 movements and get after it.  As always, never sacrifice form for speed.  If you need to stop and take a break, do so..

Down then Up... 

30-20-10
10-20-30


In and Out Squats https://www.youtube.com/watch?v=ZAK9zuAmEgM
SEAL Push-ups 
Side to Side Lunge  
Flutter Kicks
Walkouts 
Tripod Extension https://www.youtube.com/watch?v=IXHdlfbJrSM 

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

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

4/18/2020

Warm up with joint mobility, dynamic movement and foam roller. Today we are going to do a long timed set.  You will try and complete as many rounds as you can in the allotted time (amrap).  This type of workout can be mentally challenging, because it is just you against the clock.  Only you will know if you gave your all, so make it happen.

10 minute warm up (joint mobility, calisthenics, bike, or rower)

20 minutes amrap

5 double kettlebell dead snatch /jerk combo
50 jump rope skips
20 push ups
10 goblet squats
20 flutter kicks

10 minute cool down (yoga poses, joint mobility, bike or rower cool down)

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

4/17/2020

Morning yoga with Julia..

https://www.youtube.com/watch?v=OH0TvwOZEk8

Namaste.. El Rey always.. 

4/16/2020

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit an old school strength training session.  5x5 heavier as you go up in sets.  Rep range remains the same.  This is a great you go / I go session. You can utilize your partner to push you and make gains.. The bodyweight or single kettlebell suggestions are in parenthesis.  Get 'er done..


5x5

T-Bar Rows (kettlebell, dumbbell, or bodyweight row)
Ukrainian Dead Lift (one legged deadlift)
Box Jumps (tuck jumps)
Zercher squats (bodyweight squat)
Pull-ups  (door jam rows or reverse push-ups)
Seated shoulder press (push-ups or handstand push-ups)

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

4/15/2020

Warm up with joint mobility and dynamic movement.  100s today. Power, strength, and endurance all in one.  Simply pick 5 exercises and do 100 total reps before you move on to the next one.  Take a short rest in between 100s, but we really try and bang them out.  It is a
 good test of will and focus.

100 reps of each exercise before you move on to the next one

BB spins
BB squats
KB Swings
Jump Rope or Jumping Jacks
BB Hi-Knees



500 reps

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

4/14/2020

Warmup with joint mobility dynamic movement, and foam roller.  Today we are going to hit a 5 part EMOM training session.  We will go through it 5 times for a total of 25 minutes.  All bodyweight, the only equipment required is a timer. So grease up the joints and let's get after it!!

EMOM for 5 Rounds

Minute 1 = 20 Sit-Outs

Minute 2 = 20 Alternating Revere Lunges or (Down blocks)

Minute 3 = 25 BW Jump Squats

Minute 4 = 25 Push-ups

Minute 5 = 10 Sprawl, Circle, Shoot drills  

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

4/13/2020

Warmup with joint mobility, dynamic movement, and foam roller.  Today, for something a bit different and fun, we are going to roll the dice.. Pick six bodyweight exercises and make each one correspond to a number on a die followed by 5 heavy kettlebell swings. 

For example : Roll a 6, perform 10 dips, perform 5 swings.. roll again.. etc.. etc..

20 minute time cap

5 Heavy kettlebell swings after each movement

10 Reps per roll

#1 Push-ups
#2 Sit-ups
#3 BB Split Jump Lunge / Press Combo 
#4 BB Spins
#5  BB Squats
#6 BB Snapdowns

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

4/12/2020

Happy Easter!! Enjoy the day reconnecting with family and friends on a FaceTime call or drive by and honk and wave!!  Back at it tomorrow!!

Pax Vobiscum.. El Rey always.. 

4/11/2020

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a kettlebell combo training session. 90 seconds of work followed by 30 seconds of rest.  This is a single arm session.  So stick with the same arm for the full 90. 3 movements for max reps in 90 seconds.  Should be a tough full body go.  Get the cobwebs cleared and have a great session!!

90 seconds on / 30 seconds off
 10 total sets 5L / 5R

Snatch / Jerk / Front Squat Combo

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

4/10/2020

Yoga with Lesley Fightmaster..  Flow and detox..

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

Namaste.. El Rey always.. 

4/9/2020

Warmup with joint mobility, foam roller, and dynamic movement.  Today we are going to hit a body weight blast.  An AMRAP session.  Focus on quality reps, not speed.  It is going to be short reps and just a few exercises, but we'll hit the whole body and get some quality mental and physical conditioning.  Try not to be a clock watcher... I know that its hard sometimes.. but that's when we have to dig inside and just say, "It's just 20 minutes.. I can do anything for 20 minutes.."  Be focused and get after it!!

20 minutes AMRAP

5 dips
12 push ups
14 Cossack squat
6 walk out 
20 high knees
5 chin ups

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

4/8/2020

Warm up with joint mobility and dynamic movement. Today we are going to do a workout from our friends across the pond in Ireland.  Tramore Kettlebell Fitness has laid down the 100 reps in a 100 seconds challenge..  Simply take the bar and put 10 pound plates on each side.  So 65 pounds or roughly 30 total Kgs as they suggested.  Give it a try.

We will do multiple rounds, so bring a towel...

3 Rounds.. Take a short break in between rounds

100 in 100 seconds 

20 push ups  on the bar
20 straight leg dead lift
20 bent over row
20 presses
20 back squats

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

4/7/2020

Today begin with usual warm up of joint mobility, dynamic movement and foam roller. Then hit a few rounds of 30 second intervals of jumping jacks, high knees, mountain climbers, and sit outs.  We are going to do a circuit today.

Circuit 1


20 yd kettlebell shuffle ( hold bell by the horns, bottom up, get in an athletic stance and shuffle laterally)
20 bottom up press
20 lunge (10L/10R)
10 swings

5 rounds

Circuit 2


20 yd rack walk
20 yd OH walk
5 double thrusters
10 SCDL (suit case dead lift)

5 rounds 

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

4/6/2020

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit the pavement for some road work FIST style.  I despise distance running, but understand the mental and physical benefits of hitting the road, so we press forward continuing to "get comfortable being uncomfortable".  If the weather is dodgy where you live, and you have access to a treadmill or a rower, all good.. Get a good sweat going and hit it..

Run or Row 400m
50 Push-ups
Run or Row 400m
50 Lunges (25L/25R)
Run or Row 400m
50 Jump Squats
Run or Row 400m

50 Sit-outs

Run or Row 1600m 

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

4/5/2020

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

30 second Airdyne blast 

2 minutes rest in between sets

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

4/4/2020

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to mix bags, bodyweight, and bells for an EMOTM training session.  Multiple movements from head to toe get a fun full body session.  Set your timer and get after it!!  The harder you work, the more rest you get! ;-)

EMOTM for 5 Rounds

Minute 1 : 20 BB Spins
                    5 Jump Squats

Minute 2 : 10 KB Swing/ Hi-Pull Combos (5L/5R)

Minute 3 : 10 Shoulder Tap Push-ups
                     6 Split Jumps

Minute 4 : 5 Upright Row / Catch / Goblet Squat
                    6 Sit-outs

Minute 5 : 15 BB Snapdowns  

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

4/3/2020

Yoga with Lesley Fightmaster.. Shoulder stand to bridge pose.. Good stuff..

https://www.youtube.com/watch?v=QrGrZGtyiU0

Namaste...  El Rey always.. 

4/2/2020

Warm up with joint mobility and dynamic movement and just let that flow into today's workout.  Today we are going to do 5 you love (or don't mind so much) and 5 you hate..  These are all Bulgarian Bag movements today. So write down as many as you can think of, and then pick out 5 and 5.  Once you've decided on your 5 and 5 pair them together and do one exercise you "love" followed by one exercise you "hate".  Focus on improving upon the one you "hate".  Create a mental challenge and push through something that may be physically and mentally difficult.

Hit 10-15 reps of each

Love

Spins

Snap downs

Presses

Hammer Curls

Cossack Squat

Hate

Donut swings

Jump Squats

BB Burpees

Halos

 

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

4/1/2020

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..