2/29/2024

Warm up with joint mobility and dynamic movement.  Body weight day today.  Pick a couple of exercises and bang them out for multiple reps and sets circuit style.  Or you can start low on reps and work up to higher reps or vice versa.  Either way, using your own body weight helps with over all strength and body awareness.

2 sets of 5 rounds of 10 reps per exercise
(rest 2-3 minutes in between rounds. no rest during the set)
push ups
chest to bar
pull ups
dips
squats

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

2/28/2024

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to HIIT it for Tabata Tuesday style of circuit.  2 to 1 work to rest ratio for the time.  Multiple rounds. Hard training in a short amount of time.  Each exercise will be performed for 8 times in 2 sets for a total of 16 total rounds.  Total time is 24 minutes 

20 on / 10 off

2 sets of 8 rounds of each movement 

Airdyne Sprint (No airdyne? substitute sprints, burpees, fast feet, mountain climbers)

BB Snapdowns

AB Wheel

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

2/27/2024

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a single kettlebell training session. All you need is a single kettlebell.  2 minutes of work broken down into 30 second intervals with 30 seconds rest to follow.  Get your timer set and get after it.

2 Minutes on / 30 seconds off
Each interval is 30 seconds

Set 1
Hand to Hand Bent Over Row
Single Arm Dead Clean

Set 2
Hi-Pull
Front Squat

Set 3
Alternating Dead Snatch / Press Combo
Close Grip Push-Ups

Set 4
Put it all together for a massive flow.. All singles

Hand to Hand Row / Single Arm Dead Clean / Hi-Pull / Front Squat / Dead Snatch / Press / Push-up Flow for 3 minutes.

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

2/26/2024

Warmup with joint mobility, dynamic movement, and foam roller.  Today is super simple. One full body exercise that really taxes the central nervous system.  All you're going to do is st the timer and go.  You can pick your time limits.  I like to do one long set of continuous singles after I have completed 5 on each arm with out switching.  Drum roll... Turkish Get Ups.. This is Steve Cotter's variation on the basic movement http://www.youtube.com/watch?v=uGRBvom4Zrw

20 minutes of TGUs..

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

2/25/2024

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a Kitchen Sink endurance training session.  Bodyweight, Kettlebells, and Bulgarian Bag all in one session.  1 minute of work followed by 15 seconds of rest for 3 rounds.  Great strength, grip, and conditioning go.  Work out those kinks and get after it.

1 minute on / 15 seconds off
3 Rounds

2 Handed Swings
SEAL Push-Ups
Squat Thrust / Sit Out combos
Figure 8 Static Holds
BB Clean and Front Squat
BB Lunge / High Knee combo

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

2/24/2024

Today we are going to hit the EL D card flip workout.  Simply get a deck of cards, and each numbered card corresponds with the number of reps you perform.  Face cards are 10 reps, and aces (El D's favorite) are 11 reps.  Pick 4 exercises and you have 13 rounds of fun. So warm up with joint mobility and dynamic movement and get after it today..


52 cards = 13 rounds of 4 exercises

Clubs: BB shoulder press
Spades: BB snap downs
Hearts: BB jump squats
Diamonds: BB squat / front raise

Joker # 1 2 minute table top hold
Joker #2 2 minute plank hold

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

2/23/2024

Yoga.. Low back and hamstrings with Adriene..

https://www.youtube.com/watch?v=2xF_teT2_V0

Namaste.. El Rey and Manny always.. 

2/22/2024

Warmup with joint mobility, dynamic movement, and foam roller.  Chalk up.. Meat grinder today.  3 sets of non-stop kettlebell movements.  This is a full body strength and conditioning go.  Make sure that as you get fatigued, you focus on keeping your form.  Breakdown in form leads to bad habits and injuries.

8 reps of each (single arm)

Set #1
swing
clean and press
swing
clean and front squat
swing 
snatch
swing

Set #2
clean and press
swing
clean and press
clean and front squat
clean and press
snatch
clean and press

Set # 3
clean and front squat
clean and press
clean and front squat
swing
clean and front squat
snatch
clean and front squat

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

2/21/2024

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit 30 by 30 Bulgarian Bag / bodyweight combos.  These types of workouts really simulate "game conditions".  They force you to stop and start, push your pace, and maximize your reps.  As always, focus on quality reps, not quantity of reps.

2 rounds

1 minute of each broken up into 30 second segments

hammer curl / burpee 
BB press  / burpee

spin L /elbow to knees
spin R / flutter kicks

arm throw / air squat
donut swing / air squat

snapdown / mountain climb
cossack squats  / mountain climb

good morning / split jumps
power clean / ladder climbs

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

2/20/2024

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a chipper training session.  100 reps down to 10 reps.  These are great mental and physical challenges, and you are generally a pool of sweat when you're finished.  So get after it and work hard!!

100 Plank hold jumping jacks
90 Kettlebell swings (45 reps per arm)
80 High knees
70 Kettlebell snatch (35 reps per arm)
60 Sumo squats
50 Push-ups
40 Lunges (20 reps per leg)
30 Sit-ups
20 Burpees
10 Kettlebell jump squats

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

2/19/2024

Warmup with joint mobility, dynamic movement, and foam roller. Today we will be hitting the ladder and double front squats will be the star.  These are by no means my favorite exercise, but you have work to improve the areas in which you are deficient.  So squats it is.. Warm up with joint mobility and dynamic movement.  Add some calisthenics in there as well to get your sweat going.

1 round

10 double front squats
50 crunches
9 double front squats
40 swings
8 double front squats
30 cleans (15L/15R)
7 double front squats
20 squat thrusts
6 double front squats
10 snatches (10L/10R)
5 double front squats
50 jumping jacks
4 double front squats
40 push ups
3 double front squats
30 flutter kicks
2 double front squats
20 bent over rows (10L/10R)
1 double front squat
10 triple crush

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

2/16/2024

Recovery yoga day....

https://www.youtube.com/watch?v=0hTllAb4XGg

Namaste.. El Rey and Manny always.. 

2/15/2024

Today begin with joint mobility and dynamic movement.  Hopefully you took advantage of yesterday and did some recovery yoga, qigong, or stretching.  Today we get right back into it.  Clubbell/kettlebell combos.  It is a great grip, strength, and endurance workout.

3-5 rounds
Rest 1 minute after each round

20 Clubbell thruster/ 2 handed kettlebell swing
20 Kettlebell snatch 10L/10R/ clubbell halo
20 Clubbell swipes/ 2 handed kettlebell swings
20 Kettlebell snatch 10L/10R/ clubbell drop step lunge
20 Clubbell front swing/press/ 2 handed swing

This is a good workout to do with a partner, but solo is fine as well.

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

2/14/2024

Warm up with joint mobility, dynamic movement, and foam roller.  Today's training is all about love.. Since we love to train, we have covered one base.  Pick 7 exercises that you love to do today (or don't mind so much).  14 reps of each for 7 rounds with as little rest as possible in between.  It is our St Valentine's day circuit.  Great endurance and strength.  Since I love kettlebells and the Bulgarian bag, I am going to train with both today.

7 rounds of 14 reps

2 hand swings
BB spins 7R / 7L
BB Hammer curls
Kettlebell sumo squat / upright row
Kettlebell figure 8 static hold 7L / 7R
BB Snapdown
Pushups

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

2/13/2024

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a great kettlebell training session.  Clean and Jerks.  Several different ways.  We are going to mix longer single arm timed sets with shorter sets with doubles, but we are sticking with the same "core" exercise through out the training session.

20 sets of 30 second intervals
Single arm Clean and Jerk

5 sets of 5 reps
Double Clean and Jerk (medium to heavy)

1 set of max per arm sprint press 

100 body weight squats
50 floor wipers

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

2/212/2024

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 and Manny always 

2/11/2024

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a bodyweight training session.  These can be the hardest ones sometimes. After several days of hard weight training and conditioning, it is a good break as well.  Make sure that you are working for quality reps. Not crappy speedy ones.. No benefit to lousy form.. So focus on fighting through the fatigue.. If you have to stop, and rest and then continue fine.. Get after it..

20 minute AMRAP

8 chest to bar
10 crossover push ups http://www.youtube.com/watch?v=QstWUkc4KyE
12 deep Cossack squats
14 chair dips
16 knees to chest
20 squats

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

2/10/2024

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 and Manny always..

2/9/2024

 Yoga with Adriene,,  Detox and reset...

https://www.youtube.com/watch?v=vbgxIwQoyN4  

Namaste.. El Rey and Manny always.. 

2/8/2024

Warm up today with joint mobility, dynamic movement and foam roller.  5x5s today with body weight.  Very lo-tech but challenging.  So really warm up those shoulders, low back and hamstrings...

20 minutes amrap

5 burpee broad jumps
5 good mornings with 24kg BB 
5 tuck jumps
5 pull ups
5 dips

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

2/7/2024

Warmup with joint mobility, dynamic movements, and foam roller.  Today we are going to hit a ladder complex utilizing bodyweight and double kettlebells.  Tremendous conditioning, and strength is just the added bonus.  Make sure you shake off the cold and get after it today.

3 Rounds
Rep Range = 2-4-6-8 

Sit-outs 
Double Clean and Jerk
SCDL
Burpees

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

2/6/2024

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 and Manny always.. 

2/5/2024

Warmup with joint mobility, dynamic movement, and foam roller.  Today is super simple. One full body exercise that really taxes the central nervous system.  All you're going to do is st the timer and go.  You can pick your time limits.  I like to do one long set of continuous singles after I have completed 5 on each arm with out switching.  Drum roll... Turkish Get Ups.. This is Steve Cotter's variation on the basic movement http://www.youtube.com/watch?v=uGRBvom4Zrw

20 minutes of TGUs..

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

2/4/2024

Warm up with joint mobility, foam roller, and dynamic movement.  Today we are going to to do some high intensity circuit training (HIIT).  It will combine many of the areas that we have been working on this week during training especially hip and hamstring mobility, strength, and flexibility.  It is a 40-20 go for 5 rounds. Get warmed up and HIIT it!!!

5 rounds
40 seconds on / 20 seconds off

Airdyne or row sprint
Ukrainian dead lift
Bosu ball chest press
TRX pistol squat (alternating legs)
Kettlebell any hows (moderate weight)
Crossfit 2 handed swing

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

2/3/2024

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.. 

2/2/2024

Warm up with joint mobility, dynamic movement, and foam roller...  Today is Ground Hog day.. Great way to start will be with a killer strength training session.  3 movements. Dead lifts, squats and burpees. This will certainly wake up your central nervous system and posterior chain.  You can use kettlebells, dumbells or barbells for this training session.

3 Rounds

15-10-5 reps
Dead lifts
Burpees
Squats

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

2/1/2024

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...

5 rounds ( Rest 1 minute in between rounds)

15 FitBall or Medicine Ball smashes
20 Band curls
10 Double Kettlebell Dead Cleans (Light/moderate weight)
15 Banded Barbell Rows

3 sets

5 Chin ups
10 Plate shoulder press
10 Plate OH Squat

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