3/31/2024

Happy Easter!! Quick one today.. Just move.. Walk, Run, Bike, or row.. Get a sweat going.. 20-30 minutes max.. Enjoy the day.. 

Pax Vobiscum.. El Rey amd Manny always.. 

3/30/2024

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:

5 Chin-ups
10 BB Jump Squats

Even Minutes :

5 Heavy BB Snapdowns
10 Double Jerks 

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

3/29/2024

 Restorative yoga with Jessica...

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

Namaste.. El Rey and Manny always.. 

3/28/2024

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.

3/27/2024

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
Sit-Ups 
Hi Pull / Catch / Squat combo 
Push-Ups

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

3/26/2024

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit Tabata Tuesday..
"A version of HIIT was based on a 1996 study^[7] by Professor Izumi Tabata (田畑泉) et al. initially involving Olympic speedskaters.^[8] The study used 20 seconds of ultra-intense exercise (at an intensity of about 170% of VO₂max) followed by 10 seconds of rest, repeated continuously for 4 minutes (8 cycles). The exercise was performed on a mechanically braked cycle ergometer. Tabata called this the IE1 protocol.^[9] In the original study, athletes using this method trained 4 times per week, plus another day of steady-state training, and obtained gains similar to a group of athletes who did steady state training (70% VO₂max) 5 times per week. The steady state group had a higher VO₂max at the end (from 52 to 57 mL/(kg•min)), but the Tabata group had started lower and gained more overall (from 48 to 55 mL/(kg•min)). Also, only the Tabata group had gained anaerobic capacity benefits. It is important to note that in the original study from 1996, participants were disqualified if they could not keep a steady cycling pace of 85RPM for the full 20 seconds of work. Implications for popular exercise regimes that advertise as Tabata training should include overall analysis of the original study."- Wikipedia 

So there is the science.. Now comes the sweat..

8 Rounds
20 seconds on / 10 seconds off 

Swings
Jump Squats
Mountain Climbers
Rows
Burpees
Spider man

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

3/25/2024

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... 

3/24/2024

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..

3/23/2024

Warm up with joint mobility and dynamic movement.  Today we hit the FIST version of the "Bear" workout. This link is the FIST version http://www.youtube.com/watch?v=9_320cMZN1Q&list=UU8VDfkhpvg5F4ZqhCmqlV0Q&index=5&feature=plcp It involves multiple movements to make one rep.

FIST Bear

10 rounds of 5 per side 

We use 1 kettlebell

1 Rep includes in succession:
swing
clean
front squat
snatch
over head squat

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

3/22/2024

 Yoga meditation flow with Charlie

https://www.youtube.com/watch?v=Q8CfTXM5bHU 

Namaste.. El Rey and Manny always.. 

3/21/2024

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.. 

3/20/2024

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a body weight blast.  Just a circuit of simple movements to get the blood going and the build up some agility, coordination, and have a little fun.

5 rounds

10 yds bear crawl
50 squats
10 yds scorpion crawl L
40 sit-outs (20L / 20R)
10 yds scorpion crawl R
30 split jumps
10 yds of burpee broad jumps
20 push ups
10 yds of frog hops
10 full sit ups

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

3/19/2024

Warm up with joint mobility, dynamic movement, and foam roller.  Today is very simple.  Right out of the USMC PT book.  All you need is a little time, and a pull up bar.  This is a pretty difficult challenge.  It might not seem like much at first, but 4 sets in you will start to wonder.  Of course, you will forge ahead until the work is completed.  Warm up those shoulders, lats, and legs..

5 sets of :

20 pull ups
40 push ups
60 squats 

OR 

10 sets of :

10 pull ups
20 push ups
30 squats

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

3/18/2024

Warm up with joint mobility and dynamic movement.  Really work those joints.  The days are getting longer..  Today we will be hitting the TRX for a quick 5 round circuit.  If you don't have access to a TRX system, you can use a cable system at your gym or just use body weight.

5 rounds

10 knee tucks/sprinters
10 curl/extension
10 push ups
10 pistol squats 10L/10R
10 rows
10 trunk rotations

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

3/17/2024

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.. 

3/16/2024

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.. 

3/15/2024

More Gimnastica naturale.. very difficult.. 

https://www.youtube.com/watch?v=kyppE5HJmtk 

Oss.. El Rey and Manny always.. 

3/14/2024

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


Mountain Climbers
Push-ups 
Curtsy Lunge  
Russian Twists 
Crunches
Shoulder Taps

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

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

3/13/2024

 Warmup with joint mobility, dynamic movement, and foam roller.  Today simple endurance training session broken up into 10 minute segments.  Max meters row/run/walk or bike in 10 minutes, max burpees / swings in 10 minutes, and finally max meters of row/run/walk or bike.  It is a test.  When you need a rest during burpee / swing session, walk around, don't stop moving. Just get a decent pace and just keep on moving.

10-10-10

Max Meters

Max Swings / Burpees (you make up the rep sets)

Max Meters 

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

3/12/2024

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..

3/11/2024

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... 

3/10/2024

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a doubles training session.  Two kettlebells utilized in a short rep circuit for multiple rounds with little rest.  Make sure you're waking up that spine.  Enjoy.. Moderate weight..

6 rounds of 6 reps

6 SCDL
6 See-Saw Row
6 double swing
6 double clean
6 double jerk
6 Rack lunge

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

3/9/2024

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit conditioning training session.  Short burst sprints on the rower to help build explosive leg drive power... :-) Break it up with some strength training and you have a great session.

20 minutes AMRAP

200m row

25 Swings

25 Goblet Squats

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

3/8/2024

 Gimnastica naturale.. very difficult.. 

https://www.youtube.com/watch?v=kyppE5HJmtk 

Oss.. El Rey and Manny always.. 

3/7/2024

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.. 

3/6/2024

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.. 

3/5/2024

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..

3/4/2024

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... 

3/3/2024

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to HIIT it.. Tabata style timing with 8 exercises done in succession for 8 rounds.  20 seconds of work and 10 seconds of rest done circuit style.  We will mix bodyweight and kettlebells to really bust out a good sweat.

8 Rounds
20 seconds on 10 seconds boxer shuffle (don't stop moving)

Swings
Burpees
Figure 8 / static hold
Split jumps
Goblet squats
Plank Jacks
Shoulder Press
Toe Touch Jumping Jacks

Get after it..

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

3/2/2024

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit the streets.  Put on your sneakers, and get out there and run.  Not my favorite thing to do, but a great way to push your cardio, and build endurance.  Enjoy..

Timed 5k

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

3/1/2024

Yoga with Adriene.. 

https://www.youtube.com/watch?v=dlkG7LQJjY0

Namaste.. El Rey and Manny always..