4/14/17

Yoga with Fiji..  Lines, angles and loops..

https://www.youtube.com/watch?v=NvX5BHAY2ug

Namaste.. El Rey always.. 

4/13/17

Warm up with joint mobility,dynamic movement, and foam roller.  More roadwork today.  Today we are going to do a run circuit.  Time to attack conditioning that has laid dormant all winter.  To improve, I must work on things that I dislike.. especially running.  So, run a bit, and then a few exercises.

5 rounds
25 yd sprint
20 swings
10 push ups

5 rounds
25 yd sprint
5 clean and press each arm
10 kettlebell jump squat


5 rounds
25 yd sprint
10 halos
10 lunge

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

4/12/17

Warm up with joint mobility, dynamic movement and foam roller.  More roadwork..  Been neglecting the pavement for long enough.. Today is a simple body weight circuit.  You can do this out side or on a treadmill if you want.  It is a great cardio/conditioning workout.

8 rounds

Run 200m
50 body weight squats
40 bench dips
30 crunches
20 push ups
10 sit outs

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

4/11/17

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to get outside again and enjoy this beautiful stretch of weather we are having in the northeast.  Simple training today 30 seconds of work followed by a jump rope.  Utilize the 30 seconds to smash out reps for max volume, but as always don't let form suffer for speed.

3 Rounds

30 seconds of work /
50 jump ropes skips

Swings
Goblet press
Reverse lunge / w high knee
Row L
Row R
Push-up / Sit-Out combo
Snatch L
Snatch R

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

4/10/16

Warmup with joint mobility, dynamic movement, and foam roller.  Get outside and run a bit.  Basic sprint work out followed by 5x5 dead lifts.  Enjoy that the weather is turning nice.. Today is very simple but a great conditioner..

1 mile :
Sprint for 30 seconds
Walk/Jog for 60 seconds

5 sets of 5 dead lifts

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

4/9/17

SEAL Sunday # 219.. 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.  If you are ever down.. If you are out.. If you don't think you can go on anymore.  Take the time and watch Admiral William H. McRaven's speech.  Get ready to change the world.. https://www.youtube.com/watch?v=pxBQLFLei70

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

4/8/17

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a kettlebell strength and conditioning grinder.  Lots of volume for a full body crusher.  You will need two kettlebells.  Be sure to get a good warmup prior.  This is a posterior chain and hip crusher.   Below is a link to an awesome and simple hip opening sequence from Dr. Andreo Spina.

https://www.onnit.com/academy/increase-hip-mobility/

Take rest as needed in between sets.

5 Rounds

10 Double Alternating Lunges
10 See-Saw Chest Press
10 Burpee SCDL Combos
10 Double Jerks
10 Single Arm Windmills 5L/5R
10 Hand to Hand Swings

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