3/31/2022

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a FitBall combos.  Several sets of 2 FitBall movements blended together for one cohesive flowing movement.  This is a great core/grip/endurance/strength training session.  Very simple in design.  Use your timer and work for 40 seconds and rest for 20 seconds.  


FB Spin  /Arm Throw Combo
Swing Squat / FB Smash Combo
FB Smash / Duck Under Combo

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

3/30/2022

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a Kettlebell and Bulgarian Bag timed circuit doing as many reps as possible within each interval.  Focus on form and quality reps rather than speed.  The good news is the session is 20 minutes, the bad news is that once you start, there is no rest.. 

30 second intervals for 40 sets (4 full rounds of each movement)

KB Push Press L (Moderate)

KB Push Press R

Alternating KB Cossack Squat L/R (This set is 2 30 second intervals) see link below

https://www.youtube.com/watch?v=QRvo27fvRJ8

Plank

Sit-ups

KB Swing L

KB Swing R

BB Snapdowns

BB Clean and Front Squat

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

3/29/2022

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 and Manny always.. 

3/28/2022

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
Gorilla Jack
Sumo/Upright row
Push-Ups

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

3/27/2022

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit the BB.  Simple and effective workout by 2 time Olympian Jim Gruenwald.  It's called the Gruenwald 1000.  Check it out on www.suples.com .  It is 10 exercises in a 40-30-20-10 format.  Take rest as needed in between sets.  It is a brutal mental as well as physical test.

Jim Gruenwald's 1000 Rep Work Out

4 sets of 10 exercises with reps in order 10, 40, 30, and 20. The first set of 10 exercises done 10 times each as a warm up. After each set is done I normally take a 1-3 min break to get water. There is no stopping until the 10th exercise of each set is done.

The 10 exercises are:
1) Spins (reps are split to half each direction)
2) Snap downs
3) Good mornings (bag on shoulders)
4) Body Twist (bag on shoulders)
5) Squat jumps (bag on shoulders)
6) Military Press (long handles) (Can substitute push press with short handles)
7) Hammer Curl (Can substitute regular curls)
8) High Pulls
9) Sit ups
10) Push ups

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

3/26/2022

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.. 

3/25/2022

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.. 

3/24/2022

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a 30 minute combo session broken up into 10 minute blocks.  Row / Strength Training / Row.. The strength training will be in an EMOTM format.  Row hard for 10 minutes.. simple..

Row max meters in 10 minutes

10 minute EMOTM

4 Kettlebell Cleans L/R

4 Front Squat L/R

4 Jerks L/R

Row max meters in 10 minutes

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

3/23/2022

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 Thrusters (Heavy)
10 Push-ups

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

3/22/2022

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a bodyweight session.  One of the ways that I have found that I am able to work through injuries is by continuing to train in different ways to not exacerbate that injury.  So sometimes you have to adjust your training. 

5 Rounds

30 seconds on / 10 seconds off

Hi-Knees
Hand Release Push-Ups
Sit-Outs
Chair Dips
Ice Skaters
Squats
Lunge with Torso Twist
Feet to Hands
Flutter Kicks
Superman Holds

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

3/21/2022

Warm up with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a slow controlled series of movements that hits the whole body.  Turkish get ups.  We're going to keep it super simple.  Just set the timer and go. One suggestion, try and do multiple reps with the same arm.  This will help stability, strength, stamina and mobility in the shoulders.

Your call on time.. 10-15-20 minutes.. Its up to you..
Use an appropriate weight for multiple reps for an extended period of time.

1500 M row or 1 mile run for a bit of extra conditioning.

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

3/20/2022

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..

3/19/2022

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a farmer's walk circuit from Pavel Krotov.  1 minute intervals. 20 seconds carry / 20 seconds double kettlebell movements / 20 second rest.  Should be a good go.. 

3 Rounds

20 seconds Carry / 20 seconds Work set / 20 seconds Rest 

Farmer's walk / SCDL

Rack walk / Bent Over Row

OH Carry / Double Clean

Farmer's walk / Front Squat

Rack walk / Double Jerk  

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

3/18/2022

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

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

Namaste.. El Rey and Manny always.. 

3/17/2022

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.. 

3/16/2022

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..

3/15/2022

Warm up with joint mobility and dynamic movement.  Going to do some HIIT today using the tabata protocol.  8 sets of 20 seconds work and 10 seconds rest.  Make sure that you are going all out for the 20 seconds.  Giving 100%. 


20 on 10 off 8 sets per exercise

Ropes
Burpees
Step ups
Squats
Medicine ball jump shots
Ab wheel

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

3/14/2022

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a training session that was suggested to me by a workout friend from work.  It is a double Kettlebell session led by MMA trainer Funk Roberts.  Click the link below for the demo of the session.

https://www.youtube.com/watch?v=2vjrEDK6fJs&t=197s

The workout:

Perform each exercise for 30 seconds of work followed by 30 seconds rest one after the other with no rest in between. After you complete all 5 exercises rest for 1 minute and repeat for 5 rounds.

Exercise List Glute Bridge Alternating Chest Press – 1:32 Kettlebell Clean to Reverse Lunge – 2:04 Renegade Plank Rows – 2:37 Kettlebell Racked Squats and Alternating Press – 3:09 Inside to Outside Kettlebell swings – 3:39 BONUS BURNOUT Perform each exercise for the prescribed reps one after the other for 2-3 minute straight with no rest on between Inside to Outside Kettlebell swings – 5 reps Kettlebell Burpee Deadlifts – 5 reps

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

3/13/2022

 Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a bodyweight chipper. Descending reps as we work through the circuit.  These training sessions are sneaky hard, and the cumulative effect over the course of the workout adds up, and it is a great way to build conditioning, muscle endurance and strength,, Get after it :-).

Reps

10 down to 1

Pushups

Squats

Situps 

Burpees

Lunges 

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

3/12/2022

 Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to do another row/run/bike/walk mix-up with kettlebells, bodyweight, and the Bulgarian Bag.  A nice FIST kitchen sink style training session.  I like these on / off the rower sessions because it breaks up the monotony of just rowing.  We are going to hit a 30 minute AMRAP session.

25 minute AMRAP

Row/Run/Bike 500M

20 BB Spins

10 Kettlebell C&J (5L/5R)

10 BB Snap downs

10 Squat Thrust

Final Set

Row/ Run / Bike max meters in 15 minutes

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

3/11/2022

Hip opening yoga with Kassandra,,

https://www.youtube.com/watch?v=3iWaAxjHdkc

Namaste.. El Rey and Manny always.. 

3/10/2022

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a ladder training session.  We will be utilizing a rowing machine.  If you don't have access to a rowing machine, use a stationary bike, elliptical, or just run.  There is always a way if you are willing.. Get after it.

Row 250M
25 Swings
20 Push-ups
15 KB Front Squats
10 KB Snatch
5 Burpee

Row 500M
(Circuit above)
Row 750M
(Circuit above)
Row 1000M
(Circuit above)

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

3/9/2022

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.. 

3/8/2022

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.. 

3/7/2022

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going down to the dungeon for some get ups and heavy bag work.  Short reps with a heavy bell, and quick bag rounds will surely put the hammer down upon us.  Make sure you are focusing on form rather than speed with the TGU.  Jason C. Brown goes through the basic progression here : http://www.youtube.com/watch?v=pJYa1B24U-M
If you don't have access to a heavy bag, shadow box.

10 rounds

45 seconds heavy bag
3 TGUs L/R
5 burpees

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

3/6/2022

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.. 

3/5/2022

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.. 

3/4/2022

Yoga with Adriene.. Stress relief!!

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

Namaste.. El Rey and Manny always.. 

3/3/2022

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 and Manny always.. 

3/2/2022

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.. 

3/1/2022

Warmup with joint mobility dynamic movement, and foam roller.  Today we are going to hit a bodyweight chipper.  Each exercise will be performed 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 5-6 movements and get after it.  As always, never sacrifice form for speed.  If you need to stop and take a break, do so..

Down then Up... 

30-20-10
10-20-30


In and Out Squats https://www.youtube.com/watch?v=ZAK9zuAmEgM
SEAL Push-ups 
Side to Side Lunge  
Flutter Kicks
Walkouts 
Tripod Extension https://www.youtube.com/watch?v=IXHdlfbJrSM 

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

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