3/19/2025

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.. 

3/18/2025

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..

3/17/2025

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.. 

3/14/2025

Restorative yoga with Jessica

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

Namaste.. El Rey and Manny always... 

3/13/2025

Warmup with joint mobility, dynamic movement, and foam roller.  Today is going to be a simple body weight blast.  Great if you are traveling or don't have access to your normal training facility. Make sure you're that you stay focused on form rather than speed.  Keep in mind that you are trying to push yourself for a strong finish time, no rest during this one..

10 rounds (no rest / for time)

10 push-ups
2 Burpees 
10 squats
2 Burpees
10 sit-outs
2 Burpees
10 sit-ups
2 Burpees
10 chest to bar
2 Burpees

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

3/12/2025

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..

3/11/2025

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a non stop you go / I go training session.  30 second intervals for 40 minutes.  Our warmup will morph into the training session.  Constantly mixing between body weight exercises and kettlebell movements.  It will surely get your heart and sweat going.  It will be a full body go.  The exercises that you choose will be entirely up to you..  The only requirement is that you bust ass for 30 seconds and then you rest for 30 seconds for 40 minutes.

You go / I go

30 on / 30 off for 40 minutes
You decided how to mix up body weight and kettlebell movements

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

3/10/2025

Warm up with joint mobility, dynamic movement and foam roller.  Simple sequence today.  Turkish get ups.  Simply set your timer and go.  I like to get as many in a row as I can with one arm before I switch to singles. 15-20 minutes with no rest usually gets it done.  Hit the Rower for a 5K. Throw in some more flexibility movements at the end, and call it a day.

splits, back bridges, head and hand stands, wall walks, and gymnastic movements.

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

3/9/2025

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit the best bang for your buck exercise there is, in my opinion.  Long cycle clean and jerks.  It is a full body workout that works from the tip of your toes to the top of your head..  Focus on keeping a steady consistent pace with quality reps rather than just trying to get it done..  This is a great you go / I go training session.. Chalk up..

LC C&J
Doubles
Reps: 
3-5-7-9-11-13-15-13-11-9-7-5-3
(Take rest as needed. Do not exceed 2 minutes)

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

3/8/2025

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a 4 movement EMOTM training session.  5 Rounds to make it a total of 20 minutes of work.  Make sure you're getting your mobility movements in to avoid unnecessary injuries.  Have some fun and lets go!!

5 Rounds EMOTM

Minute 

# 1 20 Swings
#2 12 Burpees
#3 15 BB Jump Squats
# 4 6 Double Kettlebell Dead Snatch

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

3/7/2025

Yoga with Lesley Fightmaster.. Shoulder work.. 

https://www.youtube.com/watch?v=RNpaPFVZ8QQ

Namaste..  El Rey and Manny always.

3/6/2024

Warmup with joint mobility, dynamic movement, and foam roller.  Today we ware going to hit a body weight blast with the kettlebell swing.  Lots of volume for multiple rounds.  Get warm and get going!!

5 Rounds

20 push-ups
5 sq. thrust
10 heavy kettlebell swings

20 squats
5 sq. thrust
10 heavy kettlebell swings

20 bodyweight rows
5 sq. thrust
10 heavy kettlebell swings

Extra: max pull-ups and max dips

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

3/5/2025

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit some conditioning with the EL D Card Flip.  It is a simple workout.  Get a deck a of cards,  pick 4 exercises and each card corresponds to the amount of reps you do for that particular exercise. Today we are going to mix in body weight and the Bulgarian Bag.

EL D Card Flip

Clubs : BB Snapdowns
Spades : Push-ups
Hearts : BB Jump Squats
Diamonds : BB Press

Joker #1 : 100 Mountain Climbers
Joker #2 : 100 Flutter Kicks

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

3/4/2025

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 Push-ups
20 BB Lunge 10L/10R
15 BB Snapdowns
10 BB Spins
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.. 

3/3/2025

Warm up with joint mobility and dynamic movement.  Today is going to be a mix of body weight, kettlebells, and cardio.  A kitchen sink like workout.  We are going to put them into the belnder and see what we come up with today.  One thing is for sure, we will be working hard.

5 rounds

1 minute jump rope
30 kettlebell lunges
10 star jumps
20 kettlebell hi pulls
10 seal push ups
10 triple crush
10 knees to elbows

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

3/2/2025

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.. 

3/1/2025

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...

2/28/2025

Recovery yoga day....

https://www.youtube.com/watch?v=0hTllAb4XGg

Namaste.. El Rey and Manny always.. 

2/27/2025

Warm up today with joint mobility, dynamic movement and foam roller.  Circuit day today. We are going to get that heart pumping with 12.5 minute rounds.  Pick 5 exercises and set up 5 stations.  Max reps in 25 seconds per station.  25 sets gets you through each exercise 5 times in the 12.5 time allotment.  So it is a balls to the wall sprint.  Get after it.

25 seconds on 5 seconds off for 25 sets.

Round 1
Ropes (waves, alternating waves, corkscrews, jumping jacks, and judo throws)
sit outs
double jerks
back extensions
box jumps

Round 2
Ropes (waves, alternating waves, corkscrews, jumping jacks, and judo throws)
Med ball smash
double clean
push up
double snatch (light/moderate)

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

2/26/2025

Warm up with joint mobility, foam roller, and dynamic movement.  We are going to use just body weight today.  A simple circuit, but very effective full body workout.  10 sets

10 Sets

5 chin ups
10 seal push ups
5 tuck jumps
5 pull ups 
20 Cossack squats
30 jumping jacks

1 Mile Row sprint finisher

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

2/25/2025

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..

2/24/2025

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... 

2/23/2025

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit 30 by 30 Bulgarian Bag / bodyweight combos.  These types of workouts really simulate "game conditions".  They force you to stop and start, push your pace, and maximize your reps.  As always, focus on quality reps, not quantity of reps.

2 rounds

1 minute of each broken up into 30 second segments

hammer curl / burpee 
BB press  / burpee

spin L /elbow to knees
spin R / flutter kicks

arm throw / air squat
donut swing / air squat

snapdown / mountain climb
cossack squats  / mountain climb

good morning / split jumps
power clean / ladder climbs

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

2/22/2025

Warm up with joint mobility and dynamic movement.  Chalk up for snatches today.  We are going to combine kettlebell snatches and some body weight exercises for our workout today.  Ballistics and plyometrics.  Aside from being fun and breaking up the workout, you will get the benefit of the explosive power movement of a snatch as well as using your own body weight.  Use a moderate weight, because there are a ton of snatches...


24-16-8 reps 

Snatch/split jumps
Snatch/star jumps

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

2/21/2025

Yoga.. Low back and hamstrings with Adriene..

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

Namaste.. El Rey and Manny always.. 

2/20/2025

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit an even/odd training session EMOTM.  3 movements each minute for 16 minutes (8 minutes each).  Make sure you get a good warmup.. If you don't finish in the minute time frame, just move on to the next minute.. All good enjoy...

Try and bump up in weight if you can..

EMOTM
16 minutes

Odd

5 Jerk L
5  Jerk R
8 Side to Side Push-ups https://www.youtube.com/watch?v=oF2dMVdvnik

Even

5 Swings
5 Sumo / Upright Row
5 Goblet Thruster

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

2/19/2025

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

Box jumps / push ups

Fitball smashes / back extension

Fitball spins / dips

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

2/18/2025

Warmup with joint mobility, dynamic movement and foam roller.  Today I'm just going to get a good sweat going and hit the pavement for a timed 5k run.  Under 22 minutes is my goal.. Follow that up with some body weight movements.

Run/Row/Bike timed 5k
50 pullups
100 push ups
200 situps

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

2/17/2025

Warmup with joint mobility, dynamic movement, and foam roller. Today we will be hitting the ladder and double front squats will be the star.  These are by no means my favorite exercise, but you have work to improve the areas in which you are deficient.  So squats it is.. Warm up with joint mobility and dynamic movement.  Add some calisthenics in there as well to get your sweat going.

1 round

10 double front squats
50 crunches
9 double front squats
40 swings
8 double front squats
30 cleans (15L/15R)
7 double front squats
20 squat thrusts
6 double front squats
10 snatches (10L/10R)
5 double front squats
50 jumping jacks
4 double front squats
40 push ups
3 double front squats
30 flutter kicks
2 double front squats
20 bent over rows (10L/10R)
1 double front squat
10 triple crush

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

2/16/2025

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.. 

2/15/2025

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

5 rounds of Snatches 

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

5 Rounds of Trap bar dead lifts / split jumps 

3-5 reps (try and increase weight after each set)
8 split jumps 

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

2/14/2025

Warm up with joint mobility, dynamic movement, and foam roller.  Today's training is all about love.. Since we love to train, we have covered one base.  Pick 7 exercises that you love to do today (or don't mind so much).  14 reps of each for 7 rounds with as little rest as possible in between.  It is our St Valentine's day circuit.  Great endurance and strength.  Since I love kettlebells and the Bulgarian bag, I am going to train with both today.

7 rounds of 14 reps

2 hand swings
BB spins 7R / 7L
BB Hammer curls
Kettlebell sumo squat / upright row
Kettlebell figure 8 static hold 7L / 7R
BB Snapdown
Pushups

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