3/31/2023

 Yoga for "happy hips" with Nicole.

https://www.youtube.com/watch?v=HIuJA4xS4WM&list=PLipSZg1JNsC8aINkTXrhtVmicx3gm7jlk&index=9

Namaste.. El Rey and Manny always.. 

3/30/2023

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to mix my 2 favorite training tools into a timed circuit for multiple rounds.  It is a full body sequence that will get your sweat flowing, muscles burning and your heart pumping.  Get after it.

4 Rounds of 30 seconds of work per movement.  No Rest in-between sets

Kettlebell See-Saw Row

Bulgarian Bag Lunges

Kettlebell Figure 8s

Bulgarian Bag Press

SCDL

Bulgarian Bag Hi-Pulls

3x5

Squat Thrust / Double Clean and Jerk
Squat Thrust / Double Clean and Front Squat

25 Bulgarian Bag Sit-ups

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

3/29/2023

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a bodyweight and kettlebell session.  Timed sets of bodyweight and kettlebell movements in a tabata style 2:1 work to rest ratio.  Get warmed up and get after it. 3 Rounds = 22.5 minutes..


3 Rounds

30 seconds on / 15 seconds off

Seal Push-ups
2 Hand Kettlebell Swing
Side Plank Hip Lift
Side Plank Hip Lift
Kettlebell Front Squat
Squat Thrust
V-Ups
Kettlebell Halos L/R
Sit-Outs
Sumo / Upright Row 

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

3/28/2023

Warmup with joint mobility, dynamic movement, foam roller.  Today we are going hit a chipper.  One long round of multiple exercises with tons of volume.  This is a great strength and conditioning go.  Focus getting the most out of each rep.  Your improvement is directly related to your effort.  So get after it.  Leave it all in the gym so the game, competition, match, or test is easy... Crush it today!!!

1 Round

100 Plate Step-ups (50 L / 50 R)
10 Triple Crush
90 Swings
20 Full Sit-Ups
80 Rows (40R / 40L)
30 Push-Ups
70 Mountain Climbers
40 Single Kettlebell Cleans (20L/20R)  
60 Sumo / Upright row
50 Snatch (25L / 25R)

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

3/27/2023

Warm up with joint mobility, foam roller, and dynamic movement.  Today is a super simple workout.  Just two movements. Turkish get ups and suit case dead lifts.  It is a great full body workout, plus a little extra for the posterior chain.  Make sure that you hit the foam roller after you are finished as well.  This is sneaky hard. 

15 minutes amrap 

2 TGUs L
2 TGUs R
6 Double Cleans 

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

3/26/2023

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a plate workout.  All that is needed is a 25-35-45 pound plate.  If you don't have access to a plate, use a kettlebell or dumbbell.  We are going to mix in timed sets along with sets of reps to mix it up a bit today.  Enjoy..


Round 1
Tabata style 8 rounds 20 seconds on / 10 seconds off 

Squat
Halo
Press
Clean & Jerk
Axe Chops

Round 2
3 Rounds of : 
15 Reps of each

Trunk Twists
Upright Row
Bent Over Row
Triple Crush
OH Squat
    

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

3/25/2024

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a training session from Funk Roberts.  Please see the link below to check out the video and his YouTube Channel.  Lots of great stuff particularly for those of us over 40 and 50 years old.  Simple old school workout.. Enjoy... 

https://www.youtube.com/watch?v=g1FKNvR0kEo&t=10s

Kettlebell Total Body Muscle Building Workout Perform each exercise for the prescribed reps before moving onto the next exercise. Rest 60-90 seconds between exercises 1. Single KB Suitcase Reverse Lunges - 3 sets per side 10, 10, 8 reps 2. Single Kettlebell Bench Press – 3 sets per side 10, 8, 6 reps 3. Single Bent Over Kettlebell Rows – 3 sets per side 10, 10, 8 reps 4. Single Kettlebell Biceps Curls – 3 sets per side 10, 8, 4 reps 5. Triceps Kettlebell Extensions – 3 sets of 10 reps 6. Single Kettlebell Shoulder Press - 3 sets of 6 reps

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

3/24/2023

Barre Class with Nicole.. This was extremely hard,, Good for me to make my body move in different ways.. 

https://www.youtube.com/watch?v=Y_e85p7MuEw

Namaste.. El Rey and Manny always.. 

3/23/2023

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


2 handed swings
Side to Side Kettlebell Push ups
Kettlebell jump squats
Snatch L
Snatch R
Burpee

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

3/22/2024

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 Bent Over Row / Clean Combo (5L/5R)

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

Minute 4 : 5 Hi-pull / Catch / Goblet Squat
                    6 Sit-outs

Minute 5 : 20 BB Arm Throw 

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

3/21/2023

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit the best bang for your buck exercise there is, in my opinion.  Long cycle clean and jerks.  It is a full body workout that works from the tip of your toes to the top of your head..  Focus on keeping a steady consistent pace with quality reps rather than just trying to get it done..  This is a great you go / I go training session.. Chalk up..

LC C&J
Doubles
Reps: 
3-5-7-9-11-13-15-13-11-9-7-5-3
(Take rest as needed. Do not exceed 2 minutes)

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

3/20/2023

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.  Hit the Rower for a 5K. 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 and Manny always..

3/19/2023

Warm up with joint mobility and dynamic movement.  Today we are going to break up our workout into periods.  You are going to take 3 movements and do them as many times as possible in the allotted time.  Great 3 prong workout. Strength, endurance, mental toughness.

All periods are 3 minutes
When the period is over run 200m
Rest 1 minute in between sets

Period 1
7 swings
8 thrusters (4L/4R) 
9 push ups

 Period 2
7 one arm row L
7 one arm row R
8 hi pull L
8 hi pull R

Period 3
10 snatch (5L/5R)
30 scissor kicks

Repeat 2x 

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

3/18/2023

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.. El Rey and Manny always..

3/17/2023

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 Corned Beef, cabbage, potatoes, and 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 and Manny always.. 

3/16/2023

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 Jump Squats
#4 Sit-outs
#5 Burpees
#6 Dips

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

3/15/2023

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


Body control skills : Cartwheels, wall walks, splits, round-offs, & forward/backward rolls

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

3/14/2023

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a kettlebell / bodyweight combo.  Multiple reps to work up a sweat and get the heart pumping.  Remember to always focus on form rather than speed.  Speedy reps tend to become lousy reps as you tire.

21-14-7

Swing L
Squat Thrust
Swing R
Sit-Ups 
Hi Pull / Catch / Squat combo 
Push-Ups

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

3/13/2023

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
500m row

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

3/12/2023

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 and Manny always.. 

3/11/2023

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
2 minutes rest in between sets

5 sets of 30/30
speed sets (run hard for 30 seconds / jog for 30 seconds)

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

3/10/2023

Morning yoga with Julia..

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

Namaste.. El Rey and Manny always.. 

3/9/2023

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 and Manny always.. 

3/8/2023

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 and Manny always

3/7/2023

Warm up with joint mobility and dynamic movement.  Today is a strength and conditioning combo. 1 exercise, but very challenging. Make sure that you have proper bases on your kettlebells to do this.  If you don't, place your hand on the ground or use a step to balance yourself. http://www.youtube.com/watch?v=BfrJ7ULXkBM

You can add the renegade row also if you want.

5 sets of 10
Man makers
Full sit-ups
Take a minute break in between

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

3/6/2023

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to work with sandbags and kettlebells.  Sand bag training provides us with a different feel than traditional weights.  The weight shifts and you have to adjust which forces you to utilize all of the little stabilizers within your body to remain in control.  Plus its fun as hell.. ;-) Enjoy..

5 rounds

10 heavy med ball floor to shoulder hoist 8L/8R
10 see saw chest press 5L/5R
10 heavy med ball zercher squat
10 fit ball snap downs 
25 yard heavy farmer's carry

Hand/head stands, back bridges, and splits

Row, Run, Ride or Walk

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

3/5/2023

Today we are going to hit an EMOT2M training session.  But first, as always, warmup with joint mobility, dynamic movement, and foam roller.  This is a simple and effective session, with a twist. 

2 minutes to perform below.  12 round total rounds.. finish ahead of the timer.. rest.. The twist is round 3, round 9, and round 12 are max push - ups. (no rest).

5 Burpee

5 BB Snap Downs (Heavy BB) 

10 BB Split Jumps 5L/5R 

5 Double KB Cleans 

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

3/4/2023

 Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going for max meters and max rounds in 10-10-10 minute format.  10 minutes max miles/meters rowing, running, biking, walking whatever you choose is fine. 10 minutes max rounds weight training. Finally max meters again.  No rest in between sets.  Should be a great sweat.

10 Minutes Max Meters/Miles (Row/Run/Bike/Walk your choice)

10 Minutes AMRAP

10 2 Handed Swing

5 Burpee

10 Kettlebell Cleans 5L/5R

10 BB Spins 5L/5R

10 BB Jump Squats

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

3/3/2023

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 and Manny always.. 

3/2/2023

Today begin with joint mobility, foam roller and dynamic movement. Simple ladder of snatches and jump squats.  It is a brutal combo.  Simple and effective to build endurance and explosive power with this 2 movement challenge. As always, focus on form rather than speed.  Quality reps = quality training.



1-10 10-1

Single Arm Snatch / Jump Squat

5 minutes abs

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

3/1/2023

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to work through another Bulgarian Bag circuit with a conditioning chaser. Begin with a good mobility and bodyweight warmup to get the kinks out and get after it today.

50 Reps

Multiple movements = 1 rep

Burpee, clean, front squat, press, & snapdown 

Take rest as needed..

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