3/14/14

yoga.. Rachel.. hips..

https://www.youtube.com/watch?v=GWQi2GlH0cM

Namaste..  El Rey always..

3/13/14

Warm up with joint mobility, foam roller, and dynamic movement. Today we are going to do a workout from our friends across the pond in Ireland.  Tramore Kettlebell Fitness has laid down the 100 reps in a 100 seconds challenge..  Simply take the bar and put 10 pound plates on each side.  So 65 pounds or roughly 30 total Kgs as they suggested.  Give it a try.  Double kettlebells or dumbbells will also work.

We will do multiple rounds, so bring a towel...

100 in 100 seconds

20 push ups  on the bar
20 straight leg dead lift
20 bent over row
20 presses
20 back squats

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

3/12/14

Warm up today with joint mobility, foam roller, and dynamic movement.  Today, I am hitting the playground for a good body weight exercise routine.  I will break up the monotony of just running by doing sets of push ups, sit ups, bear crawls, monkey bars and army crawls.  Plus there is a great hill to do some sprints up and down.  It is a good cardio workout.  If you are at a track, run the steps in the stands as well.  So be creative, and most of all keep it fun.

Jog to the playground 1 mile

25 mins amrap

1 hard lap around the soccer field
monkey bars (back and forth)
10 pull ups
20 push ups
20 sit ups
10 dips

Jog back home 1mile

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

3/11/14

Warmup with joint mobility, dynamic movement, and foam roller...  Today we are going to hit the El Diablo 666 workout.  It consists of 6 exercises of 6 reps each for 6 rounds with no rest.  It is a killer.  So to begin we'll be doing 6 minutes of calisthenics to make sure we are good and ready to get 'er done.

6 rounds
6 exercises
6 reps each
No rest

6 minutes of calisthenics


2 handed swings
Clap push ups
Kettlebell jump squats
Thruster L
Thruster R
Squat thrusts

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

3/10/14

Warm up with joint mobility and dynamic movement.  Strength and conditioning today. Short reps but 1 long set of 25 minutes. It should be a challenging circuit.  It will get your heart rate up, and get the blood pumping.  So have fun and push yourself!!

25 minutes as many rounds as possible

5 barbell or kettlebell dead snatch
5 barbell or kettlebell dead lift
5 double kettlebell front squat
20 side plank hip lifts L/R

100 mountain climbers, jumping jacks, or jump ropes

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

3/9/14

Warnup with joint mobility, dynamic movement, and foam roller. Simple today. Pick your favorite training exercise and your least favorite training exercise, and put them together in a combo. We all need to work on our weaknesses to really improve.

Snatches and Over Head Squats are mine.
Need to work on OHS flexibility and strength

5 Rounds
30 snatches 15L / 15 R
12 OH Squats (moderate weight) 6L / 6R

Take rest as needed

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

3/8/14

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 always..