1/7/13

Warm up with joint mobility, dynamic movement, and foam roller.  Today we are going to hit the TRX suspension trainer.  This is a great change up for those that do lots of weight training.  The beauty of the TRX is that you only need your own body weight for resistance.  I get a great workout, and you will too.  If you don't have access to a TRX, you can still do most of these exercises.  For example, use a door jamb to do your pistol squats and rows.  Use a stability ball for hamstring curls and jack knife push ups. Use a bench for dips and suspended lunges.. Be creative and have fun.

15 reps of each
5 rounds with no rest

Row
Push up
Suspended lunges
Hamstring curl
Pistol squat 10L/10R
Bicep Curl
Tricep extension
Jack knife push up

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

1/6/13

SEAL Sunday #24... To find out what today's workout entails, you must show up to participate. Each Sunday will be SEAL Sunday. The workouts are actual Navy SEAL "evolutions". I encourage all who are interested in to check out http://www.thesealquest.com/The_SEAL_Quest/Welcome.html or http://www.sealfit.com/ to find out more. Or you can follow these groups: @SEALFIT or @SEALStrongFit on twitter.

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

1/5/13

Warm up with joint mobility, foam roller, and dynamic movement.  Wood chipper today. We will utilize body weight and kettlebells. Make your reps efficient and each one count. Get to the goal, but don't sacrifice form for quantity. If you have to stop and rest during a set.. Stop.. get yourself together, and then keep going.

2 Rounds

50 goblet squats
40 swings
30 seal push ups
20 star jumps
10 bottom up press

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

1/4/13

Rest day... Enjoy..

El Rey always..

1/3/13

Warm up with joint mobility and dynamic movement.  Today we are going to focus on the swing and add some body weight core exercises to compliment it.  The benefits of the swing are numerous.  Increased power through the hips, glutes, and core region, increased muscle endurance, increased aerobic and anaerobic capacity.  So today will be simple but effective.

20 sets
20 swings 10L/10R
20 10L/10R side plank hip lifts
20 Russian twist

2 minutes hand to hand swings
1 minute rest
1 minute heavy 2 handed swings

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

1/2/13

Posterior chain yoga release w/ David

http://www.youtube.com/watch?v=gDQNqZMv1V0

Namaste..

1/1/13

Happy New Year!!! Warm up with joint mobility, dynamic movement, and foam roller.  Today we are going to start off 2013 right with a great workout that incorporates 20 and 13. Focus on the hips, upper back, and lower back.  Today is another simple one.  Just use a plate.  Great grip, strength, conditioning, and endurance workout.  Lotsa bang for your buck.  Each lift will be followed by mountain climbers or gorilla jacks.

plate movement 20 reps
calisthenics 13 reps

2 rounds

clean and jerk
mountain climbers
squat
gorilla jacks
curl
mountain climber
tricep extension
gorilla jack
axe choppers
mountain climber
bent over row
gorilla jack
shoulder press
mountain climber
russian twist
gorilla jack
halo
mountain climber
lunge
gorilla jack

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