10/31/2022

Happy Halloween!! Today, it is only fair that we give the El Diablo 666  workout a go.   This workout consists of 6 reps of 6 exercises for 6 rounds.  We will be using the Bulgarian Bag for them.  It is fast and furious but very effective.  Begin with joint mobility, foam roller, and dynamic movement.  Then get after it..

6 rounds
6 exercises
6 reps each
No rest

6 minutes of calisthenics

Snap downs
Over head squats
Good mornings 
Arms throw
Upright rows
BB burpees

It may not look like much, but this will put it on you...

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

10/30/2022

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a multiple round strength and conditioning circuit.  It'll get your heart pumping and your muscles pumped.  Full body go, so get a good warmup and get after it..

10 Rounds

• 5 baseball pull-ups
• 5 swings
• 5 burpee 
• 5 squats 
• 5 dips
• 5 ab wheel

rest as needed in between rounds 

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

10/29/2022

Warm up with joint mobility, dynamic movement, and foam roller.  Today we are going to do Bulgarian Bag / kettlebell combo today along with some flexibility work.  Matching movements with different pieces of equipment.  Although the mechanics of the movement are similar, but different small muscles groups are taxed when using the Bulgarian Bag and vice versa with the kettlebell.

For reps or time

snap downs / snatches
doughnut swings / swings
BB cleans / double cleans
spins / halos
good mornings / scdl

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

10/28/2022

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.. 

10/27/2022

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.. 

10/26/2022

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.. 

10/25/2022

Warm up with joint mobility and dynamic movement.  We are going to do another kitchen sink workout today.  Bulgarian bags, body weight and kettlebells.  Should be a fun full body circuit.
Each station will be done for time.  3 Periods in a AMRAP format.  Each movement will be 5 -10 reps for 6 minutes.

Station 1
BB snap downs
Pull ups
BB spins
BB burpees

Station 2
Kettlebell cleans
Hex bar dead lifts
Kettlebell squats
Kettlebell snatches

Station 3
Tuck jumps
Push ups
Sit outs
Mountain climbers

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

10/24/2022

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
400m run 

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

10/23/2022

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.. 

10/22/2022

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are goin to hit a 5 round 20 minute EMOTM full body strength and conditioning session.  We will utilize bodyweight, kettlebells and Bulgarian Bags.  These sessions are a great way to pack a ton of volume into a short amount of time.  Get after it..

20 minutes 5 Rounds EMOTM

20 Jerks 10L/10R
15 Sumo Squats
20 BB Spins
10 Lunges

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

10/21/2022

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

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

Namaste.. El Rey and Manny always.. 

10/20/2022

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a chipper.  Jump rope will be at the forefront.  If you aren't proficient with jump rope, do the best you can, or substitute it with jumping jacks.  Either way lots of volume.

Down and up

200 jump ropes
50 2 hand swings
150 jump ropes
40 push-ups
100 jump ropes
30 club swing squats
50 jump ropes
20 burpees
25 jump ropes
10 heavy snatch 5L/5R
50 flutter kicks then back up..

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

10/19/2022

Warmup with joint mobility, dynamic movement, and foam roller. Simple today. Pick one of your favorite training exercises and one of your least favorite training exercises, and put them together in a combo. We all need to work on our weaknesses to really improve.

Snatches and Over Head Squats are mine.
Need to work on OHS flexibility and strength

5 Rounds
30 snatches 15L / 15 R
12 OH Squats (moderate weight) 6L / 6R

Take rest as needed

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

10/18/2022

Warmup with joint mobility, dynamic movement, and foam roller.  Today is Uncle John's and Tayler's birthday!!  Whats the best way to do a ton of burpees? Ladder sets!!  Plus a birthday bonus of everyone's favorite..  Spins and Push-Ups!!  Simple climb up the ladder.  Enjoy..

1-10

Jump Squats
Chest to Bar 
Rows
Burpees

2-4-6-8-10-12-14-16-18-20

BB Spins 
Push-Ups

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

10/17/2022

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..

10/16/2022

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..

10/15/2022

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..

10/14/2022

 Pilates with Nicole..

https://www.youtube.com/watch?v=uqe5tz0UNEM

Namaste.. El Rey and Manny always.. 

10/13/2022

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)
BB SnapDowns (Heavy)
10 Push-ups

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

10/12/2022

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a bodyweight circuit with a 20 minute time limit AMRAP style training session.  Multiple exercises to keep it from being too repetitive.  Set your timer and get after it.

20 minutes AMRAP 

• 10 Push-ups
• 5 Chin-ups
• 20 Walking Lunges 10L/10R
• 10 Squats
• 10 Burpees
• 10 Sit-ups
• 5 Pull-ups
• 20 Sit-outs 10L/10R
• 10 Dips

2 - 3 minute periods of Jump Rope

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

10/11/2022

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit the Bulgarian Bag (BB).  Warm up with join mobility and dynamic movement. Works on the hips, forearms, and lower back specifically.  The BB taxes those three areas the most.  When you feel ready , get after it..

20 minute go amrap (as many rounds as possible)

15 snap downs
30 lunges 15L/15R
15 thruster
15 hammer curls
10 donut swings
5 BB Burpees 

Finish:
2 minute BB spin challenge

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

10/10/2022

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.. 

10/9/2022

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..

10/8/2022

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit an EMOTM workout.  Every minute on the minute for 30 minutes.  This is a simple and effective go.. 3-4 movements short intense reps, rest, & repeat.. Its tougher than you think.. So choose wisely, but push yourself.  Get after it..

EMOTM
(Every 60 seconds repeat these movements for 30 minutes) Use moderate weight 

1 Burpee
2 SCDL 
4 Double Clean
6 Body weight split jump   

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

10/7/2022

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.. 

10/6/2022

Warm up with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a 5 exercise circuit that will test your muscle and cardio endurance.  You can perform this training session with body weight, kettlebells, dumbbells, or a 45 pound bar.  This will be a full body session.  Remember focus on quality reps.. You are going to be fatigued by the end.

5 rounds

20 push ups or chest press
20 chest to bar or bent over row
20 shoulder press or jump pull ups
20 squats
20 good mornings

Finish up with 5-6 minutes or ab and lower back work.

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

10/5/2022

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.. 

10/4/2022

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.. 

10/3/2022

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a single kettlebell training session.  Once you start, the bell doesn't hit the floor until you have completed the whole training session.  Pick three movements and just keep going.. Complete all 3 movements of 10 reps on the left arm before switching to the right arm..  Get after it.. 

Remember once you start, the kettlebell stays in motion.. Also, make sure you choose an appropriate weight for lots of volume. If you have to put it down, take a 5 burpee penalty.. 

5 Rounds of 10 Reps each L/R 

Swing

Thruster

Snatch

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

10/2/2022

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.. 

10/1/2022

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit an "EMOTM" training session.  Just a few exercises done as quickly and safely as possible.  As always, never sacrifice form for speed.  This type of training session will amp up our conditioning. So get a good warmup and get after it!!! 

20 minute EMOTM

3 SCDL
5 Kettlebell Front Squats
5 Double Kettlebell Swings
3 Double Kettlebell Snatches 

3 sets of max pull ups
3 sets of max dips

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