8/31/2021

Warm up with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a 5-4-3-2-1 strength workout.  Just 3 exercises, but a lot of bang for your buck.  It will hit the whole body.  This is a great compliment to the endurance training session from yesterday.  Make sure that you use moderately challenging weight here.  Not too easy.. Not too hard..

3 Rounds
each exercise is done for 5-4-3-2-1 reps

Clean and Jerk
Dips
Pull ups

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

8/30/2021

Warm up with joint mobility and dynamic movement.  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.  Throw in some more stretching at the end, and call it a day.

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

8/29/2021

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..

8/28/2021

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.. 

8/27/2021

Yoga with Adriene..  Total Body - Deep Stretch..

https://www.youtube.com/watch?v=GLy2rYHwUqY&t=5s

Namaste.. El Rey and Manny always.. 

8/26/2021

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
Alternating Dead Kettlebell Snatch L/R

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

8/25/2021

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to mix timed sets of kettlebell movements with body weight movements.  Since we really 1 minute work sets with the kettlebell and 30 second body weight sets.  They will be complimentary exercises similar to a body builders "super set".  The body weight movements will be done immediately after each kettlebell set...

Rounds are up to you.  Heavy 3 rounds Moderate 5 rounds

Swings / frog hops
Squats / split jumps
Snatch / gorilla jack
Row / squat thrust
Clean / scorpion hop

  

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

8/24/2021

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 and Manny always.. 

8/23/2021

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a simple kettlebell combo.  Just a total of 100 reps.  50 per arm.  Take rest as need, but try and complete it without stopping.  Use moderate weight.  This is a ton of volume and a full body go.. 

100 reps of alternating arms (50 L / 50 R) 

Dead Snatch / Front squat combo 

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

8/22/2021

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..

8/21/2021

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit an EMOTM training session. This will incorporate bodyweight moments as well as kettlebell movements for a full body training session.  10 rounds of each..


20 Minutes EMOTM:

Odd Minutes:

10 trap bar deadlifts (Use an appropriate weight for 100 reps)

You can substitute SCDL or Dumbbell DL if you don't have a trap bar. :-) 

Even Minutes :

15 BB Snapdowns

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

8/20/2021

Yoga with Adriene.. Stress relief!!

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

Namaste.. El Rey and Manny always.. 

8/19/2021

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... 

8/18/2021

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a body weight blast.  Multi-round format of several movements designed to build strength, agility, and endurance.  These training sessions can tend to be the most difficult ones.  Always remain cognizant of your form rather than your speed.  Enjoy..

10 Rounds

5 Burpees
10 SEAL Push-ups
25 Squats
10 Sit-Outs
10 Pull-ups
25 reps of ABs

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

8/17/2021

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.. 

8/16/2021

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 Leg Pull L
Side Plank Leg Pull R
Kettlebell Goblet Squat
Squat Thrust
V-Ups
Kettlebell Halos L/R
Push-up / Sit-Out combo
Alternating Dead Kettlebell Snatch L/R

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

8/15/2021

Rest Day.. Enjoy.. 

El Rey and Manny always.. 

8/14/2021

Warm up with joint mobility, foam roller, and dynamic movement. Today we are going to do HIIT training. Tabata protocol. Give 100% during each set. There is no shame in being shot after each full round. That's what happens when you push yourself. Only you know if you have given your all. So get after it.

20 seconds on 10 seconds off for 8 rounds

Star jumps
BB High knees
BB Spins
BB Snap Downs
Full sit up

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

8/13/2021

Yoga with Julia.. Full body flexibility..

https://www.youtube.com/watch?v=Jb0xdK6I-2c&t=1173s

Namaste.. El Rey and Manny always... 

8/12/2021

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a workout that a buddy of mine gave me from his Crossfit group.  You will need a timer.  You simply set the clock for 1 minute, and then perform a series of exercises.  If you complete the exercises before the 1 minute elapses, then you get to rest.  Get ready, because when the minute timer buzzes you are off and going again.  Essentially, it pays to be a winner.  Once again, do not sacrifice speed for form..  We will put a FIST stamp on this by using the BB.

Row 1000M

Every minute on the minute for 16 minutes

20 Spins (Odd Minutes)

20 Jump Squats (Even Minutes)

Row 1000M

Gut exercises, handstand holds, back bridges..

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

8/11/2021

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 and Manny aways.. 

8/10/2021

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a FitBall and Battling Ropes combo.  Several sets of 1 FitBall movement followed by a turn with the ropes.  This is a great core/grip/endurance/strength training session.  Very simple in design.  Use your timer and work for 20 seconds and rest for 10 seconds.  Similar to a tabata protocol, but it is an effective way to work with a large group and get tons of reps.

Ropes
Spins
Arm Throws
Swing Squat
FitBall Smash
Snap Downs

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

8/9/2021

By John Romaniello

Arnold said it best: 1%. Just 1% of your day—15 minutes—can make a tremendous difference in your life, and in the lives of others. For some, that’s a little hard to believe, especially from a champion bodybuilder known for his marathon workouts. But it’s true. 

The 1% Workout

 

This bodyweight workout can be done 3-4 times per week, and is intended to help you burn fat and build strength. If any of the exercises feel too hard, make modifications and build up to them. 

1. Bodyweight squats – 15 reps
2. Push-ups (or knee-push ups) – 10-15 reps
3. Plank – hold for 29 seconds
4. Jumping Jacks – 20 reps
5. Bodyweight Reverse Lunges – 10 reps per leg
6. Lying Hip Raise (double or single leg) – 10 reps

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

8/8/2021

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a 20 minute AMRAP.  Built for strength, flexibility and endurance.  Grab a kettlebell, get warm, and get after it.

6 minutes Calisthenics

15 Minutes AMRAP

8 Snatch L
5 Chin-ups
8 Snatch R
5 Burpee
8 Thuster L
5 Clap-push-ups
8 Thruster R

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

8/7/2021

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit our flexibility skills (Back bridges and splits) as well as a quick chipper into and EMOTM training session.  We are going to continue to incorporate flexibility skills into our training as they are essential for developing body control, strength, flexibility, and most important avoiding injury.  So keep practicing.


Round 1

50 swings
40 push-ups
30 goblet squats
20 halos
10 burpees 

Round 2

EMOTM
15 minutes

4 BB Snaps 
4 BB Hi-Pulls
15 BB jump squats

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

8/6/2021

Yoga with Nicole..

https://www.youtube.com/watch?v=yE53VHmcCeg

Namaste..  El Rey and Manny always.. 

8/5/2021

Today, I am going to hit the TRX straps and do some body weight exercises.  Warm up with joint mobility and dynamic movement.  I have been working on lateral movements and balance to help strengthen stabilization muscles/ligaments in my joints.  Simple things like hand stands, standing on one foot, skaters, etc.. Something to think about.

If you don't have a trx system, you can use rings, or just rope fastened to a door or something.

Jog 1 mile

5 rounds

20 pistol squats 10L/10R
20 rows
20 10 curls/10 extensions
20 knee tucks
20 chest press

Jog 1 mile

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

8/4/2021

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit the Cotter Crusher with the Bulgarian Bag.  It is a great 2 person training session in a you go / I go format.  You can adjust the exercises as you see fit.  For example do 3 rounds of presses, squats, and snap downs.. then switch to lunges, spins, and hammer curls for 3 rounds.. etc.. Changing it up on the fly is fine.. Great full body strength and conditioning go..

Bulgarian Bag Cotter Crusher
1 minute on / 1 minute off for 42 minutes = 21 minutes of work 21 minutes of rest

During "rest" period 5 Burpees and 20 ab exercises of your choosing

Snap Downs
Arm Throws
Thrusters

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

8/3/2021

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 Bent Over Row
10 OH Squats
10 Plate Push Jumping Jacks

1 Tire Flip

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

8/2/2021

Warm up with joint mobility and dynamic movement. Focus on the upper back and shoulders.  Those overhead static holds do a number on you.  Then time to get into it.  We are going to do a 20 minute go today-non stop. Explosive movements.. Think hip drive and power..

20 minutes amrap

200m  Row or Run
10 medicine or Fit ball smashes
3 tire toss or 10 snatches 5L/R
10 front squats 5L/5R
10 step ups 

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

8/1/2021

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..