6/30/2024

 Rest day.. Take a walk.. Stretch.. Recover a bit ,, 

Cool down.. Have a nice day.. El Rey and Manny always.. 

6/29/2024

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a doubles training session with the tabata time sequence.  4 movements utilizing double kettlebells for 20 seconds of work and 10 seconds of rest for 8 sets. Do them in sequential order i.e. set 1 squats, set 2 double swing, set 3 SCDL, and set 4 jerks.. for 8 rounds.. Total of 32 sets.

Moderate weight.  This is a ton of volume.. 

20 seconds / 10 seconds off for 8 rounds

Double Front squat
Double Jerks
Double Swing
SCDL

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

6/28/2024

 Yoga flow..

https://www.youtube.com/watch?v=wCUI1bwlJqA 

Namaste.. El Rey and Manny always.. 

6/27/2024

Re-post of a crusher.. Warm up with joint mobility and dynamic movement. Strength and endurance are the name of the game this week.  Time to push the pace and really up our strength and conditioning..  Simple kettlebell/push up workout.  Take 3-5 minutes rest in between rounds.  


2 Rounds

10 OH squats L
10 push ups
10 OH squats R
10 sit ups
12 swing L
10 push ups
12 swing R
10 sit ups
14 jerks L
10 push ups
14 jerks R
10 sit ups
16 snatch L
10 push ups
16 snatch R
10 sit ups

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

6/26/2024

 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... 

6/25/2024

Warm up with joint mobility, dynamic movement, and foam roller.  Today we are going to do a simple workout.  All you need is a jump rope, your own body weight, and a kettlebell... Jumping rope is one of the sneaky hard exercises that really forces your whole body to work.  If you can't jump rope for a sustained period of time, do jumping jacks. Try and do this with as little rest as possible.

5 rounds

1 minute jump rope
20 swings
20 push ups
20 snatches 10L / 10 R
20 jump squats

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

6/24/2024

Today we are going to hit an EMOTM training session.  But first, as always, warmup with joint mobility, dynamic movement, and foam roller.  This is a simple and effective session, with a twist. 

*** Every 3rd minute, you have to do 75 battling rope jumping jacks***
So, perform 2 sets of the exercises below, then 1 set of BRJJ.. Repeat the sequence.. If you don't have ropes use light weights or even full water bottles to do JJ.

EMOTM for 21 minutes ( see above) 

5 Double bent over row
3 Double lunge left
3 Double lunge right
5 Double push press

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

6/23/2024

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a Kitchen Sink endurance training session.  Bodyweight, Kettlebells, and Bulgarian Bag all in one session.  1 minute of work followed by 15 seconds of rest for 3 rounds.  Great strength, grip, and conditioning go.  Work out those kinks and get after it.

1 minute on / 15 seconds off
3 Rounds

2 Handed Swings
SEAL Push-Ups
Squat Thrust / Sit Out combos
Figure 8 Static Holds
BB Clean and Front Squat
BB Lunge / High Knee combo

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

6/22/2024

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..

6/21/2024

Restorative yoga with Jessica

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

Namaste.. El Rey and Manny always... 

6/20/2024

Warm up with join mobility, foam roller, and dynamic movement. Work on 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)

20 spin / arm throw combos 10L/10R
30 lunges 15L/15R
15 upright row (with top handles)
10 halos
20 split jump / snapdown combos

Finish:
2 minute BB burpee challenge

 

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

6/19/2024

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..

6/18/2024

Warmup with joint mobility, foam roller, and dynamic movement.  Rack 'em up.  Old school back squat with a step up 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..

6/17/2024

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... 

6/16/2025

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 Front Squat (Heavy)

Kettlebell Jerk 5L/5R (Heavy)
10 Push-ups

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

6/15/2024

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..

6/14/2024

 Yoga with Adriene,,  Detox and reset...

https://www.youtube.com/watch?v=vbgxIwQoyN4  

Namaste.. El Rey and Manny always.. 

6/13/2024

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


Extra : Cartwheels, wall walks, splits, round-offs, & forward/backward rolls

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

6/12/2024

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a chipper training session.  100 reps down to 10 reps.  These are great mental and physical challenges, and you are generally a pool of sweat when you're finished.  So get after it and work hard!!

100 Plank hold jumping jacks
90 Kettlebell swings (45 reps per arm)
80 High knees
70 Kettlebell snatch (35 reps per arm)
60 Sumo squats
50 Push-ups
40 Lunges (20 reps per leg)
30 Sit-ups
20 Burpees
10 Kettlebell jump squats

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

6/11/2024

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.. 

6/10/2024

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..

6/9/2024

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

Step ups / push ups

Fitball smashes / back extension

Fitball spins / dips

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

6/8/2024

 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... 

6/7/2024

 Yoga flow..

https://www.youtube.com/watch?v=wCUI1bwlJqA 

Namaste.. El Rey and Manny always.. 

6/6/2024

Operation Overlord.. Warm up with joint mobility, dynamic movement, and foam roller. Today we will breaking up our workout into 5 mini workouts to match the names of the beaches that the brave and selfless Allied soldiers landed at in Normandy on June 6, 1944.  Today we will honor their service.  Each workout is a 4 minute period.

Utah
10 cossack squat
20 mountain climbers
10 clean and press


Omaha
10 goblet thruster
10 seal push ups
20 crunch


Gold
10 halos
10 burpees
20 flutter kicks


Juno
10 SCDL
10 frog jumps
20 heel touches


Sword
20 1 arm swings
10 sitouts
10 russian twist 

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

6/5/2024

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..

6/4/2024

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.. 

6/3/2024

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... 

6/2/2024

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=g1FKNvR0kEo&t=10s

Kettlebell Total Body Muscle Building Workout Perform each exercise for the prescribed reps before moving onto the next exercise. Rest 60-90 seconds between exercises 1. Single KB Suitcase Reverse Lunges - 3 sets per side 10, 10, 8 reps 2. Single Kettlebell Bench Press – 3 sets per side 10, 8, 6 reps 3. Single Bent Over Kettlebell Rows – 3 sets per side 10, 10, 8 reps 4. Single Kettlebell Biceps Curls – 3 sets per side 10, 8, 4 reps 5. Triceps Kettlebell Extensions – 3 sets of 10 reps 6. Single Kettlebell Shoulder Press - 3 sets of 6 reps

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

6/1/2024

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..