12/31/2021

Happy New Year!!!!  Last training session of 2021!! Lets make it a good one.    Start thinking about those 2022 fitness goals.. First we row, bike, or run.. Then, we are going to hit tabata style couplets.  2 exercises, alternated 8 sets.. i.e.  swings and pushups.. Do one interval of swings then one interval of pushups after the 10 second break.  Finally row, bike or run.. So choose your movements wisely and get after it!!

Row 1,000M (Keep split time as low as possible), bike 5 Miles, or run 1 Mile

20 seconds on 10 seconds off

Push-ups
Heavy swings

Feet to hands
Jerks

Snatch
Split jumps

Goblet squats
Sit-outs

Row 1,000M, bike 5 Miles, or run 1 Mile

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

12/30/2021

Warmup with joint mobility, dynamic movement and foam roller.  Today we are going to hit a 20 minute AMRAP training session.  Pick 6-8 movements to formulate a circuit and get after it.  Today we are going to utilize bodyweight and a single kettlebell.  Get a good warmup.. Its rainy and cold outside..

20 minute AMRAP

10 2 Hand Swings
10 Kettlebell Jump Squat
10 OH Lunge
10 Sit-outs
10 Pushups
10 Snatch

4 minutes ABs

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

12/29/2021

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

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

12/28/2021

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..

12/27/2021

 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

12/26/2021

 Boxing Day.. Warm up with joint mobility, dynamic movement, and foam roller.  Today we are going to do a simple workout.  All you need is your own body weight, and a kettlebell.  Time to work off some that Christmas Cheer.. Rowing, jump rope or ADB are some of those sneaky hard exercises that really force your whole body to work. Try and do this with as little rest as possible.

10 rounds

1 minute row, jump rope, or airdyne bike 
20 swings
20 push ups
20 thrusters 10L / 10 R

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

12/25/2021

 A FIST holiday tradition..  Rest day.. Regardless of your religious beliefs, take today and reflect on the important things of your life... Family (pets included) and friends.. As Tiny Tim says, "God Bless us, every one."

Twas the day before Christmas and all through the house
Not a creature was stirring,
Except the dedicated people who train at FIST.
While people were all snug in their beds
Those at FIST were pressing stuff over their heads.
I, with my stop watch and kettlebell in hand
Had slugged down some coffee so I could lead this band.
When out on the lawn there arose such a clatter
People in the neighborhood knew what was the matter
It was the pushing of a sled by the nuts from FIST
Rocking their morning workout, "They must have lost their wits!"
So come and join us for fun and bells,
I promise it won't be living hell.
So to all of my FIST family,
I just have to say,
"Always train hard,
Cool down and have a nice day.."

Merry Christmas.. El Rey and Manny always..

12/24/2021

Warmup with joint mobility, dynamic movement, and foam roller.  Twas the day before Christmas.. Great time to get together with the FIST family, virtually again this year :-( ,  and rip out some training.  This is a one round chipper.  Focus on quality reps with form rather than speed.  Power through and remained focused.  This is a sneaky hard session.  Enjoy..

24 kettlebell snatches L
24 push ups
24 squat thrusts
24 squat / front raise combos
24 arm throws
24 donut swings
24 jump squats
24 split jump press combo
24 kettlebell snatches R

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

12/23/2021

Happy Birthday Mom!!  Thank you for all of your lessons. Work hard, do your best, be honest and trustworthy.. Most of all "Be kind to everyone you meet.." Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit an 10 exercise chipper.  After each movement, perform 10 burpees.  This is a tremendous way to pack a ton of volume into a short span of time.  So push hard and enjoy..

10 burpees after each movement 

20 Squats
20 Swings
20 BB Spins
20 Sit-Ups
20 Sit-Outs
20 Jerks
20 Snap Downs
20 KB Cleans
20 Push-ups
20 SCDL

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

12/22/2021

Warm up with joint mobility, dynamic movement, and foam roller.  Today we are going to hit the dungeon and do a heavy bag work out.  Just a little something different.  If you don't have access to a heavy bag, then you can shadow box with small hand weights or just shadow box.  It is tougher than you think.

6 rounds 

2 minutes hitting the heavy bag
20 push ups 
15 sit ups
10 squats thrusts
Rest 30-45 seconds

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

12/21/2021

Warm up with joint mobility, foam roller, and dynamic movement.  All body weight today. Today will be one of those sneaky hard crushers..  Don't underestimate the quality of an all body weight training session.  If you push hard, you'll definitely feel it tomorrow..

3 Rounds 

100 High Knees
80 Crunches
60 Squats
40 Push ups
20 Sit outs
5 Chin-ups
5 Burpees 

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

12/20/2021

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to incorporate Bulgarian Bags and plates into a dual threat session.  Complimentary movements to get multi plane action to engage all of the little stabilizers that your body relies on daily.  The movements are broken up into couplets. Do 20 reps per couplet. 

3 Rounds
20 reps per couplet

BB Spins / Plate Spins
BB Snap Downs / Plate Snatch
BB Press / Plate Press
BB Hammer Curl / Plate Triple Crush
BB Jump Squat / Plate OH Squat
BB Sit-up / Plate Russian Twist
BB Hi-Pull / Plate Row
BB Arm Throw / Plate Axe Chop
BB Donut swing / Plate Sots Press
BB Push-up / Plate Chest Press

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

12/19/2021

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:

15 Push-ups
10 Snatch 

Even Minutes :

5 SCDL
10 Double Kettlebell Racked Alternating Reverse Lunge

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

12/18/2021

Warm up with joint mobility, dynamic movement, and foam roller.  Today we are going to do a 20 minute go with as many rounds as possible.  I like these because you really can push yourself.  Just you against the clock.  Of course, we don't sacrifice technique and form to get the reps.. Make sure that you  are doing things the correct way to avoid injury.

20 minutes AMRAP

250m row
10 Reverse lunges
5 Pull ups (use assistance if needed)
10 Kettlebell double jerks
10 Fitball smashes 

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

12/17/2021

Yoga with Kassandra.. Hatha practice for hips and lower back..

https://www.youtube.com/watch?v=f4NHZfk1Xb4

Namaste.. El Rey and Manny always.. 

12/16/2021

Grab bag workout.  Put 10 kettlebell and body weight exercises in a bag.  Pick them out and place them in order. Do 15 reps of each. For example, you pick 1 arm swing, that is 15 reps of swings per arm.  You can put down anything... single bells, double bells, what ever you like.. It is really fun and keeps everyone guessing. 

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

12/15/2021

Warmup with joint mobility, foam roller, and dynamic movement.  Rack 'em up.  Old school back squat with a box jump chaser, 1 legged dead lifts, and a little foot work.  Simple strength and conditioning day.  If you don't have access to a squat rack, you can use dumbells, kettlebells, or body weight (just increase the reps a bit).  You can also roll out after each round to continue to break up fascia in your legs.  This will increase blood flow and help muscle tissue to recuperate.

5 sets

5 back or front squats (increase work load each work set after warmup set)
5 L/R one legged dead lifts
10 step ups 
agility ladder
50 jump rope skips

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

12/14/2021

Warmup with joint mobility, dynamic movememtn, and foam roller.  Today we are going to hit a 45/15 kitchen sink training session.  For those of you who don't have access to equipment, I will provide bodyweight suggestions.  Keep training.  It benefits more than just your body.. 

20 Minutes

Each exercises can be performed with kettlebells, bodyweight, or "improvised weights". Go through this circuit TWICE for a great full body go!!

45 seconds on / 15 seconds off

Burpees (get 'em over with) ;-)

Heavy Sumo Squats - Alternate One Legged Dead Lift

Alternating Reverse Lunges

SEAL Push-ups

Static Squat or Wall Sit

Tricep Dips

Sit-Outs

Thrusters 

Snatch L  - Alternate Star Jumps

Snatch R - Alternate High Knees 

 

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

12/13/2021

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 and Manny always.. 

12/12/2021

Today we are going to perform the 12 days of Christmas with the Bulgarian Bag... You perform it like the song.. 1st day 1 Jump squat.. 2nd day 2 Upright row 1 Jump squat.. etc.. Any questions about Bulgarian Bag movements, watch this video. http://animoto.com/play/orGrX1Uw9Y2kdLKzwamwNA

On the twelve days of Christmas my true love gave to me..

12 Snap downs
11 Push ups
10 Shoulder presses
9 Hammer curls
8 Spins 4L / 4R
7 Good morning bends
6 Arm throw 3L/3R
5 BB Burpees
4 Lunges per side
3 Clean and front squat 
2 Upright Row
1 BB jump squat

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

12/11/2021

Warmup with joint mobility, dynamic movement and foam roller.  Today we are going to keep the Holiday theme going with the SANTA workout.  Not an original idea but I thought it looked pretty fun, and of course we will put the FIST spin on it as well.  Put on some Christmas music and get after it.

5 Rounds No Rest 

10 Reps of Each 

The S.A.N.T.A. session

S = Snapdowns

A = Ab wheel

N = Narrow Squats

T = Trap Bar Dead Lifts

A = Arm Throws

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

 

12/10/2021

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.. 

12/9/2021

Warm up with joint mobility, dynamic movement, and foam roller.  Pretty straight forward.  Jail House training.. All body weight today. Today will be one of those sneaky hard crushers..

3-5 rounds 

100 Jump Rope
80 Crunches
60 Squats
40 Push ups
20 Sit outs (10L/10R)
5 Burpees 
5 Baseball pull-ups 

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

12/8/2021

Warm up with joint mobility, dynamic movement and foam roller.  Simple sequence today with a twist..  Turkish get ups.  Simply set your timer and go, but after 5 minutes, jump on your treadmill, elliptical, or rower and sprint for 500M.  I like to get as many in a row as I can with one arm before I switch to singles. Throw in some more flexibility movements at the end, and call it a day.

4 Rounds :

5 minute sets 0f alternating TGUs

500M sprint (row, run, bike, or elliptical)

splits, back bridges, head and hand stands, wall walks, and gymnastic movements

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

12/7/2021

Pearl Harbor Remembrance Day.  Flags at half staff.  Take a moment to remember all of the men and women who serve our country, and our community.  Warm up with joint mobility, dynamic movement, and foam roller.  Today is very simple.  Swings, swings, and more swings with a small burpee chaser...   Heavy, medium, and light.  Timed and reps.

Heavy
5 sets of 8 reps of 2 handed swings
2 burpees after each set of 8
Medium
5 sets of 12 reps of 1 arm swings
2 burpees after each set
Light
2 sets of 3 minutes of 30 second intervals of Left arm, Right arm, & 2 handed swings

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

12/6/2021

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit some crazy 8s.  8 rounds of 8 reps of 8 exercises...  Great strength and conditioning go.. We will utilize kettlebells, bodyweight, and Bulgarian Bags.  It is a bit of a kitchen sink training session.  So get after it.  Make sure that you don't sacrifice form for speed.

8 rounds

8 Double kettlebell cleans
8 Clap Push Ups 
8 BB snap downs
8 Ab wheel
8 Jump Squats
8 Double swings
8 BB arm throw
8 Double kettlebell snatch

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

12/5/2021

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to four rounds of six minute mini sessions.  We call this match day.  Simulated six minute matches utilizing three or four movements with short reps for multiple rounds with no rest.  The first round will be a warmup round of calisthenics.  Shake off the cold and get 'er done..

Period 1
10 BB Snapdowns
5 SEAL Pushups
20 Flutter Kicks

Period 2 
10 Hand to Hand Swings
5 One Arm Row L
5 One Arm Row R
10 Split Jumps

Period 3
10 BB Clean and Front Squat
10 Jump Squat
20 Crunch

Period 4
10 BB Hi-Pulls
10 BB Spins
20 High Knees

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

12/4/2021

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to incorporate kettlebells and bodyweight movements in a multi-round format.  It has been my experience that this is a great way to pack a ton of volume into a short period of time.  Get ready to sweat and get after it today!!

Row or Run 1500 M

 As many rounds as possible in 20 minutes.. Rest when you need to rest.

10 swings L/R
5 squat thrust
10 clean and front squat L/R
5 jump squat
10 clean and jerk L/R
5 walkouts
10 hi-pulls L/R
5 SEAL push-ups
10 Russian twist L/R
5 full body crunch 

Row or Run 1500 M 

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