11/30/2023

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going old school.  Time to sling some steel.. Barbell strength sets with a corresponding exercise to create a "super set".. Get a good warmup and get after it..

5 sets of 4-8 reps
Increase weight each set
Minimum of 4 reps so add weight accordingly

Back Squats / Ukrainian Dead Lift
Barbell Rows / Pull ups
Floor chest press / clap push ups
Double kettlebell dead cleans / back extensions
Barbell Curl / Tricep dip

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

11/29/2023

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... 

11/28/2023

Warmup with joint mobility, foam roller, and dynamic movement.  Today we are going to hit the whole body with long cycle clean and jerks, sit outs and trap bar dead lifts.  Make sure you don't skimp on your warmup.  Make sure your joints are greased...

5 rounds of LCC&J 

Rep range 3-5-7 (L/R arm)
single kettlebell : 3 heavy, 5 medium, 7 light

5 Rounds of Trap bar dead lifts / sit outs 

3-5 reps (try and increase weight after each set)
8 sit outs 

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

11/27/2023

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 SCDL 
10 Fitball smashes 

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

11/26/2023

Yes.. Everybody needs a rest day.. Don't remember the last day off we took, so it must be time.. Enjoy..  Back at it tomorrow.. :-)

Have a great day..  El Rey and Manny always.. 

11/25/2023

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..

11/24/2023

Morning Yoga with Adriene.. 

https://www.youtube.com/watch?v=OMu6OKF5Z1k&t=402s

Namaste.. El Rey and Manny always.. 

11/23/2023

Happy Thanksgiving!!! Today we work, and then we feast!! 2022 has been a very tough year, but there are still plenty of things to be grateful for in my life.  Fun, Family, Food, and Football.  It's going to be a great day.. Think about 1 thing that you are thankful for this year, and focus on that during today's training session.  We are going to hit a Bulgarian Bag / Kettlebell 100s session.  Since historians can't really pinpoint when the first Thanksgiving Day was, we'll wing it. 


100
Single Clean and Jerks 

100
BB Snap Downs

100 
BB Reverse Lunge

100 
Single Arm Swings 

100
BB Spins 

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

11/22/2023

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... 

11/21/2023

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.. 

11/20/2023

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a training session from Funk Roberts.  Please see the link below to check out the video and his YouTube Channel.  Lots of great stuff particularly for those of us over 40 and 50 years old.  Simple old school workout.. Enjoy... 

https://www.youtube.com/watch?v=LsKCO6q8J2A

24 Minute Functional Muscle Unilateral Workout

Perform each exercise for 30 seconds of work followed by 30 seconds rest for 4 rounds before moving onto the next exercises. One Arm Racked Squats Single DB Chest Press One Arm Suitcase Forward Lunges Single DB Bent Over Rows Single Leg Deadlifts Single DB Stationary March

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

11/19/2023

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a 4 movement, tabata style training session.  Complete each movement in the circuit 8 times with a 30 second on / 10 second off time sequence.  Multiple combo movements just to keep things interesting. It is just over 21 minutes of training with a 3-1 work to rest ratio.. Good Reps.. Get after it.. 

8 Rounds of 30 seconds on / 10 seconds off 

Hi Pull / Catch / Squat
Squat Thrust / Bent Over Row
Swing / Clean / Rotational Press L
Swing / Clean / Rotational Press R

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

11/18/2023

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.. 

11/17/2023

Yoga.. Low back and hamstrings with Adriene..

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

Namaste.. El Rey and Manny always.. 

11/16/2023

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a bodyweight blast.   8 exercises in a circuit format on the clock.  Push yourself through each movement, and maximize reps.  After a hard day of weight training, bodyweight days are a perfect compliment, and help work all of the little stabilizers that are missed when you hit the big muscle groups..

20 seconds on / 10 seconds off

Gorilla Jacks
SEAL Push-ups
Squat / Karate Kick combo
Burpees
Plank elbow to knees
Speed skaters
Pike push-up https://www.youtube.com/watch?v=sposDXWEB0A
Seated knee tucks (abs)

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

11/15/2023

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a short rep and high set training session.  Take rest as needed but push yourself to just bang this out.  Ladder format today..

5 sets :

6 reps L/R Kettlebell Swings
8 jump squats (bodyweight)
4 reps L/R Kettlebell Snatch
6 clap push ups
2 reps L/R Kettlebell Heavy Clean and Jerk
4 burpees

Extra credit:
5-10 handstand push ups

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

11/14/2023

Warm up with joint mobility, foam roller, and dynamic movement.  Today we are going to do the best bang for your buck exercises there is, in my opinion.  It is a full body movement.  It combines strength, technique, and conditioning.  Long cycle clean and jerks.  We are going to do them in a 2-4-6-8 format with just one kettlebell.  Use the appropriate kettlebell.   Remember, you are going to 100 reps per arm.

Single kettlebell

2-4-6-8 reps L/R arm
5 sets

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

11/13/2023

Warm up with joint mobility, dynamic movement and foam roller.  Today we are going to change it up a bit and use the clubbells.  They are a great tool, and we haven't busted them out in a while.  Great grip developer as well as another way to stimulate your muscles. Check out http://www.clubbell.tv/ for a comprehensive overview of clubbells and helpful tips should you choose to invest in one or two.

5 rounds
2-3 minute rest in between rounds

20 thrusters
20 pullovers
20 halos (10 R/10L)
20 front swing
20 club crunch

If you don't have access to clubbells, you can do these exercises with a kettlebell, barbell plate, or a dumbbell.

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

11/12/2023

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit another combo training session with the rower and kettlebells.  If you don't have access to a rower, run, bike, or use a stair climber.  Focus on consistency of effort.  Try and make each interval as the last.  This is an endurance session not a sprint.  By the same token, it is not a jog either.  

4 sets 

Row, Run, Bike 500M

25 (Moderate weight Double Clean and Jerk)

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

11/11/2023

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit two "On the Clock" segments. 20 minutes to get your heart pumping and muscles flaring.  The first is a 10 minute EMOTM couplet with swings and goblet squats.  The second is a 10 minute AMRAP.   Both will push you and get the blood flowing. Thank you Veterans.

10 Minute EMOTM
20 Swings (Odd)
15 Goblet Squats (Even)

10 Minute AMRAP

5 Jerk L
5 Jerk R
10 Sit-Up
5 Row L
5 Row R
10 Split Jump

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

11/10/2023

 Restorative yoga with Jessica...

https://www.youtube.com/watch?v=rrLkhg3fA0M 

Namaste.. El Rey and Manny always.. 

11/9/2023

Warm up with joint mobility, foam roller, and dynamic movement.  Today we are going to do the meat grinder.  Chalk up your hands and choose the appropriate weight.  Get the posterior chain nice a ready to go.  This workout is broken up into 3 segments. Upper, lower, and full body segments. 5-8 reps max on each movement, and keep pushing. This is done with 1 kettlebell, and done in succession with no rest until you reach the final movement of the set.


 5-8 reps. All exercises are for L/R

Set 1                                               
swings                                              
clean and press                 
swings
clean and front squat
swing
upright row
swing
snatch
swing

Set 2
clean and press
swing
clean and press
clean and front squat
clean and press
upright row
clean and press
snatch
clean and press

Set 3
clean and front squat
swing
clean and front squat
clean and press
clean and front squat
upright row
clean and front squat
snatch
clean and front squat

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

11/8/2023

Warmup with joint mobility, dynamic movement, foam roller.   One long round of multiple exercises with tons of volume.  This is a great strength and conditioning go.  Focus getting the most out of each rep.  Your improvement is directly related to your effort.  So get after it.  Leave it all in the gym so the game, competition, match, or test is easy... Crush it today!!!

1 Round

100 Kettlebell Lunges (50 L / 50 R)
10 Triple Crush
90 Swings
20 Full Sit-Ups
80 Rows (40R / 40L)
30 Push-Ups
70 Mountain Climbers
40 Russian Twist   
60 Sumo / Upright row
50 Snatch (25L / 25R)

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

11/7/2023

Warm up with joint mobility and dynamic movement.  Killer combo week continues.... Alternating exercises today in 30 second intervals with 10 seconds change time.  This is a great conditioning work out.

6 Rounds (total of 24 minutes of work time)

Fitball swing squats / ab wheel

Alternating Step ups / push ups

Fitball smashes / back extension

Fitball spins / dips

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

11/6/2023

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a down the ladder set 10-1. Pick 4 exercises.  Start with 10 reps and then repeat until you get down to 1 rep per movement.  Make it a full body go.  You can incorporate kettlebells, barbells, bodyweight, Bulgarian bags etc.. whatever you feel like to hit this crusher.  Get after it...

Ladder Down

10 reps - 1 rep

Kettlebell SCDL
Heavy Kettlebell Swing
BB Clean and Front Squat
Chain Push-ups or Kettlebell Chest press

Extra Credit

3 sets of 5

Dips
Pull-ups
Chin-ups
(no rest)

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

11/4/2023

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit simple, but effective you go / I go training session.  Sorry, Uncle B it's your least favorite exercise, but I'll make it up to you.  Break it up into 10 sets of 10 reps with a burpee chaser.  Full body go, get warm and get 'er done.

You go / I go format

10 Sets of 10 Reps
Double Kettlebell Snatch / Press Combo with a 3 Burpee chaser after each thruster set
(Moderate weight - lots of volume today) 
  

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

11/3/2023

 Yoga with Charlie..

https://www.youtube.com/watch?v=348D28nL9pg 

Namaste.. El Rey and Manny always.. 

11/2/2023

Warm up with joint mobility, dynamic movement, and foam roller.  Today is a HIIT circuit.  20 seconds of work and 10 seconds to switch stations.  These types of workouts are fun and really get your heart rate going as well as forcing you to mentally keep going.  The clock never gets tired.  Just keep pushing through it, and give each interval 100%.

Round range is up to you. 1 round is 180 total seconds (3 minutes)

20 on 10 off

Ropes
Plate Thruster
Dips
SEAL push ups
Barbell Row 
Airdyne Sprint

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

11/1/2023

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 then 1 up to 10

Pushups

Squats

Situps 

Burpees

Lunges 

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