7/31/2020

Yoga for flexibility with Lesley Fightmaster.

https://www.youtube.com/watch?v=i6iZTMVJAlY

Namaste.. El Rey always.. 

7/30/2020

Warmup with joint mobility, dynamic movement, and foam rollers.  Today we are going to hit the whole body with the Turkish get up.  This is a great strength building exercise.  You are putting your body under tension and improving your overall strength, shoulder mobility, grip strength, stamina and flexibility.  It is especially beneficial for the hip mobility, hip extension, and spinal extension.

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

7/29/2020

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..

7/28/2020

Warm up with joint mobility, dynamic movement, and foam roller.  Today is simple. 5 exercises of 50 reps with the Bulgarian Bag.  If you don't have a bag, use body weight or dumbbells. Simple chipper that is the gift that keeps on giving.. I call it the Bulgarian Bag Birthday Bash..  Also, a bit of a mental and physical test at the end..  The point is to challenge yourself..   Enjoy!!

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

50 reps of each

Spins
Split Jump Press
Snap Down / Squat Combo
Hammer curls
Arm Throw

Row 1/2 Marathon + 51 Burpees 

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

7/27/2020

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to do an "EMOTM" (Every Minute On The Minute) Crossfit protocol FIST Style.  The buzzer goes off, you perform the exercises, and then rest.. Until the buzzer goes again. So the quicker you get finished with your set the more rest you get.  Do not sacrifice form for speed... That's how injuries occur.

EMOTM

10 minutes

5 snap downs
15 push ups
5 jump squats

10 minutes

5 BB thruster
20 twisters
5 high pulls

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

7/26/2020

Begin today with joint mobility, dynamic movement and foam roller.  This is the link for part 2 of joint mobility by Steve Cotter. http://www.youtube.com/user/IKFFChannel?blend=1&ob=5#p/u/0/tX1j54A1A6M  This is really an essential part of the workout.  DON'T skip it.  

5 rounds  w/ alrap

2 minute jump rope (If you "can't" jump rope, use the time to practice and get better.  If you don't have a jump rope, get one.  Substitute jumping jacks if you have no jump rope)

10 TRX rows
10 TRX 1 legged squat
10 TRX push ups
10 TRX knee tucks
10 TRX curl / tricep extension

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

7/25/2020

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a power and endurance session using barbells.  It is essential that you keep your form.  Once your form breaks down, you have the potential for injury so be mindful.  Quality over speed...

4 rounds ( Rest 1 minute in between rounds)

10 Fitball or Medicine Ball smashes
20 Band Snap Down / Reverse Lunge Combos
15 Barbell Back Squats
15 Chain back extensions

3 sets

5 Chin ups
10 Barbell shoulder press
10 Barbell row

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

7/24/2020

Pilates HIIT session with Nicole..

https://www.youtube.com/watch?v=U6niiU5595Y

Namaste.. El Rey always.. 

7/23/2020

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit an Olympic plate training session.  This training session comes from Epic Workouts.  It based off a workout from MMA legend Randy Couture.  It was suggested to me be a friend of mine, so why not give it a go.. Make sure that you focus on form rather than speed.  This is the link http://www.youtube.com/watch?v=bldXM31PO2g   

5 rounds

10 Bicep Curls
10 Tricep Extensions
10 Halos L
10 Halos R
10 Upright Row
10 Thruster
10 1 arm row L
10 1 arm row R
10 Burpees w/ plate

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

7/22/2020

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.. 

 

7/21/2020

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..

7/20/2020

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.. 

7/19/2020

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
Bulgarian Bag Spins
10 Abdominal Movements (your choice) 

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

7/18/2020

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.. 

7/17/2020

Yoga with Adriene.. Stress relief!!

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

Namaste.. El Rey always.. 

7/16/2020

Warm up with joint mobility and dynamic movement.  Today we are going to hit the Tower of Power for some rope climbing / body weight fun.  If you don't have a rope to climb, substitute pull ups, or ring rows. If you don't have access to any of that take a jog to the park and hit the kids jungle gym.  Simple and effective.

4 rounds

1 rope climb
25 push ups
25 squats
25 squat thrusts
5 chin ups
20 hip lifts 10L/10R

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

7/15/2020

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a strength circuit with a touch of conditioning.  Have to get the heart pumping to simulate match conditions.  This helps keep the sweat going.  Make sure you're good and warm and hit it.

5 Rounds
6 Hex Bar Dead Lift
5 Pull-ups
6 Step-ups 
25 yard farmer's carry (heavy)
25 yard sled push (heavy)

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

7/14/2020

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit some conditioning with the EL D Card Flip.  It is a simple workout.  Get a deck a of cards,  pick 4 exercises and each card corresponds to the amount of reps you do for that particular exercise. Today we are going to mix in body weight and the Bulgarian Bag.

EL D Card Flip

Clubs : BB Snapdowns
Spades : Push-ups
Hearts : BB Jump Squats
Diamonds : BB Press

Joker #1 : 100 Mountain Climbers
Joker #2 : 100 Flutter Kicks

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

7/13/2020

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 to 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.. 

7/12/2020

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.. 

7/11/2020

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit the Tower of Power for a rope climbing circuit.  No ropes? Try towel pull-ups..  No pull-up bar? Try door jam rows.  The point is where there is willingness, there is a way.. Make it happen and get after it!!

10 Rounds

1 Rope Climb or 5-10 Towel Pull-ups
10 Single Arm Kettlebell Snatch 5L/5R
10 Goblet Squat
1 Rope Climb
10 Single Arm Kettlebell Jerk 5L/5R
25 Yd. Farmer's Carry
1 Rope Climb

Take rest as needed.

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

7/10/2020

Morning yoga with Lesley..

https://www.youtube.com/watch?v=_RPqQoy0S5c

Namaste.. El Rey always.. 

7/9/2020

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a short 5 round training session.  Bur first, we are going to hit a movement that I haven't done for a while, and frankly forgot about until a friend reminded me.  It is the sots press.  Tough and a great strength and stability builder.  https://www.youtube.com/watch?v=Dc_pbffT3Jo check out this link for a demonstration.  It is a great full body movement.   So get chalked up and hit it today.

5 sets of 3 reps per arm
Sots press
(Focus on form and control)
Take rest as needed in between sets

5 Rounds

4 Burpee split jumps
21 2 handed swings
12 Push-ups
6 Dead heavy cleans 3L/3R

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

7/8/2020

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit an 8 round circuit.  Crazy 8s with bodyweight and kettlebells.  Great full body tilt.

8 Rounds
8 Reps Each Exercise

8 SCDL
8 Push-ups
8 Sumo Squats
8 Figure 8 / Static Hold
8 Sit-Up
8 Dips
8 Hi-Pulls
8 BW Jump Squats

25 yd. Sprint

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

7/7/2020

Warmup with joint mobility dynamic movement, and foam roller.  Today we are going to hit a Bulgarian Bag 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

BB Spins
BB Squats 
BB Press  

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

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

7/6/2020

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit an odd object circuit.  Tires, ropes, steel logs, sand bags, and sledge hammers. If you don't have any of that stuff, try and adapt, i.e. substitute tire flips with power cleans or sledge smashes with medicine ball smashes.

5 Rounds

20 Sandbag step ups
25 yd Sled push
5 Tire flips
20 Sledge smashes
20 Rope waves
10 Steel log thrusters
1 Rope climb

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

7/5/2020

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a Bulgarian Bag session.  Going to try a few new movements today I learned from the www.suples.com website.  Should be fun..

5 Rounds

20 Muay Thai Knees
10 Spin Static Hold
20 Push-ups
20 Split jump / press
10 Snap down / OH Squat combos


Back bridges, hand stands & cartwheels

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

7/4/2020

Happy Birthday America!! Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a Bulgarian Bag chipper with a kettlebell chaser.  Focus on quality full range of motion reps, NOT fast "get it over with" reps.  Take the extra time and get 'em right.

100 spins / 15 swings
90 hi-knees / 15 swings
80 hi-pullls / 15 swings
70 push-ups / 15 swings
60 good mornings / 15 swings
50 snapdowns / 15 swings
40 presses / 15 swings
30 sit-ups / 15 swings
20 burpees / 15 swings
10 hammer curls / 15 swings

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

7/3/2020

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a 2 person tandem training session.  If you don't have a partner, try and time your set times and then take the same amount of rest to mimic another person's work time.  This will ensure that you get the proper rest period in between sets.  You go / I go format.  2-4-6-8 format.  Several movements that I struggle with personally, but it is precisely those areas that we must work on to improve.  Get 'er done today..

2-4-6-8

Plate OH Squats
Double Kettlebell hang cleans (heavy)
Double Kettlebell bent over row (heavy)
Double Kettlebell hi-pulls (moderate)
Double Kettlebell thrusters (moderate)

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

7/2/2020

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to train using clubbells.  If you don't have access to them, you can use kettlebells or dumbbells.  Clubbells really work your grip and are very top heavy so they are force you to utilize your core to remain balanced and in control.  Also, they are tremendous for joint mobility and are an exceptional multi-plane exercise tool.  Also, they are just fun to work out with too.  Just another different way to keep your body guessing..

5 rounds:
20 front swing
12 clean and front squat
12 pull over/halos
12 front press
5 chin ups

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

7/1/2020

Warmup with joint mobility, dynamic movement and foam roller.  Today we are going to hit the ropes.  If you don't have access to a rope to climb, substitute pull-ups or chin-ups.  Simple bodyweight circuit along with a 15 foot rope climb.  Hit a good warm up and get after it.

10 Rounds

1 Rope Climb
10 Push-ups
10 Jump Squats
10 Full Sit-ups
100M run

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