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.. 

2/13/2025

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to use the BBB in a series of tabata timed sets.  I find that tabata really brings you into a "game like" training setting.  Lots of stops and starts, all out effort until the buzzer, and short recovery time.  So get warmed up and lets get after it.

8 sets of
20 seconds on / 10 seconds off

BB Spins
BB Upright row
BB Snatch
BB Lunge
BB Snapdown
BB Presses

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

2/12/2025

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit 2 exercises that work the entire body.  Long Cycle clean and jerk.  Timed sets.  This is a great strength and conditioning combo that hits your central nervous system pretty hard (in a good way).  It is a great way to build coordination and power through out your body, great cardio, and a tremendous push/pull combo.

 
Single Arm C&J
 
1 minute L 
1 minute R

20 sets 
30 seconds on
15 seconds off

1 minute L
1 minute R

5 sets
Heavy, medium, light
2-4-6

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

2/11/2025

Warm up with joint mobility and dynamic movement.  Body weight day today.  Pick a couple of exercises and bang them out for multiple reps and sets circuit style.  Or you can start low on reps and work up to higher reps or vice versa.  Either way, using your own body weight helps with over all strength and body awareness.

2 sets of 5 rounds of 10 reps per exercise
(rest 2-3 minutes in between rounds. no rest during the set)
push ups
chest to bar
pull ups
dips
squats

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

2/10/2025

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..

2/9/2025

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to do a 3 movement ladder training session with a bit of endurance cardio work.  Ladder up - Ladder down. 1-10 then 10-1 rep range.  It is a mix of bodyweight, kettlebells, and Bulgarian Bag movements.   "Find an excuse to just keep going."

Row/Run/Bike 2000M

2 Rounds of Ladder Up / Ladder Down 

Reps 1-10 then 10-1

Navy SEAL Burpees https://www.youtube.com/watch?v=2zNq3tCgaw4

Bulgarian Bag Snap Downs

Kettlebell Swings

Row/Run/Bike 2000M

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

2/8/2025

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.. 

2/7/2025

Morning Yoga with Adriene.. 

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

Namaste.. El Rey and Manny always.. 

2/6/2025

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. 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)

15 snap downs
30 lunges 15L/15R
15 thruster
15 hammer curls
10 donut swings
20 high knees

Finish:
2 minute BB burpee challenge

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

2/5/2025

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a chipper.  One set with lots of volume and as little rest as possible.  Make sure you hit your mobility movements.  Don't skimp.. As we get older, they become more and more important.

Up and down.. Moderate weight..

50 Goblet squats
40 Snatch
30 Push-ups
20 Burpees
10 Swing LEFT
10 Swing RIGHT
20 Burpees
30 Push-ups
40 Snatch
50 Goblet squat

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

2/4/2025

Warmup with joint mobility, dynamic movement and foam roller.  Today we are going to hit a kettlebell / body weight super set combo.. Sounds like a mouth full, but it is truly simple.  The rep range may be difficult, but it will be a full body go utilizing 3 kettlebell movements, and 2 body weight movements.  Get good and warmed up and get after it. Do your set of Clean and Front Squats or Clean and Jerks, and super set it with Jump Squats or SEALs. 

50 Clean and Front Squats
100 Jump Squats

Breakdown :

Reps: C & FS 15-12-10-7-6
Reps JS : 20-20-20-20-20

50 Clean and Jerks
75 SEAL Pushups

Breakdown: 

Reps : C & J 15-12-10-7-6
Reps : SPU 25-20-15-10-5

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

2/3/2025

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a body weight amrap training session.  All you will need is a pull up bar, dip station or stairs, and your own body weight.  20 minute go.. Work to get as many rounds as possible.. Don't sacrifice form for speed.

20 minutes As Many Rounds As Possible

5 Chin Ups
5 Tuck Jumps
5 Dips
10 Push Ups
10 Speed Skaters
Forward Roll
Backward Roll

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

2/1/2025

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a bodyweight training session.  These can be the hardest ones sometimes. After several days of hard weight training and conditioning, it is a good break as well.  Make sure that you are working for quality reps. Not crappy speedy ones.. No benefit to lousy form.. So focus on fighting through the fatigue.. If you have to stop, and rest and then continue fine.. Get after it..

20 minute AMRAP

8 chest to bar
10 crossover push ups http://www.youtube.com/watch?v=QstWUkc4KyE
12 deep Cossack squats
14 chair dips
16 knees to chest
20 squats

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