7/14/19

Warmup with joint mobility, dynamic moevemtn, and foam roller.  Today we are going to hit a 3 prong training session from MMA/MuayThai/Fitness Trainer Funk Roberts.  Check out his YouTube Channel. It has some great stuff for the over 40 crew.. Great training session.  Click the link below for explanation today's training. It is a tough one.. 

https://www.youtube.com/watch?v=OMK9i9atoxQ

Funk Roberts "Kettlebell Khaos" Workout

Round 1 - Complex 2:20 Perform each exercise one after the other for 5 reps each starting with one side and then repeat for the other side/arm. Continue for 10 minutes straight. KB Push Ups KB Rows KB Deadlift KB Clean KB Racked Squat KB Press Round 2 - Metabolic Circuit 3:42 Perform each exercise for 40 seconds of work followed by 20 second rest oner after the other for 2 straight rounds KB Snatch Kb Goblet Squat and Reverse Lunge KB Alternating Single Arm Swings KB Cross Body Clean KB Swing to Squat Round 3 - Ladder Finisher 5:49 Perform burpees and swing in a ascending and descending ladder format starting with 1 KB Swing and 7 Burpees KB Swings 1-2-3-4-5-6-7 Burpees 7-6-5-4-3-2-1

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

7/13/19

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a plate workout.  All that is needed is a 25-35-45 pound plate.  If you don't have access to a plate, use a kettlebell or dumbbell.  We are going to mix in timed sets along with sets of reps to mix it up a bit today.  Enjoy..


Round 1
Tabata style 8 rounds 20 seconds on / 10 seconds off 

Squat
Halo
Press
Clean & Jerk


Round 2
3 Rounds of : 
15 Reps of each

Trunk Twists
Upright Row
Bent Over Row
Triple Crush
OH Squat
    

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

7/12/19

Yoga with Julia... Sun Salutations..

https://www.youtube.com/watch?v=SNDuVHWJu8w

Namaste.. El Rey always.. 

7/11/19

Warm up with joint mobility and dynamic movement.  Today we are going to be hitting the bells again for a good strength and conditioning workout.  It will incorporate some body weight exercises as well.  Focus on getting the most out of each movement to maximize your strength and conditioning.  Only YOU know how hard you are pushing, and ultimately it is you get the results.  So push hard.

5 rounds 

20 walking tactical lunges
20 walking see-saw press 
10 double bent over rows
20 swing 10L/10R
50 jump rope 

Ab/back-ham work

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

7/10/19

Warmup with joint mobility, foam roller, and dynamic movement.  Today we are going to hit a body weight blast.  An AMRAP session.  Focus on quality reps, not speed.  It is going to be short reps and just a few exercises, but we'll hit the whole body and get some quality mental and physical conditioning.  Try not to be a clock watcher... I know that its hard sometimes.. but that's when we have to dig inside and just say, "It's just 20 minutes.. I can do anything for 20 minutes.."  Be focused and get after it!!

20 minutes AMRAP

10 BB Snap Down / Split Jump Combos
10 Med Ball or FitBall Smash
10 Spin / Arm Throw Combo
5 BB Burpees
1 Ladder Sprint

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

7/9/19

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to mix single arm kettlebell movements with calisthenics in a timed combo training session.  30 seconds of work with 1 arm followed by 30 seconds of some dynamic calisthenics. Should be a fun go..

5 Rounds 

Take 1 minute break in between rounds

30-30

swings
hi-knees
swings
split jumps
thrusters
ice skaters
thrusters
squat / front kick combo

Row or Run 400 meters

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

7/8/19

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a FitBall and Battling Ropes combo.  Several sets of 1 FitBall movement followed by a turn with the ropes.  This is a great core/grip/endurance/strength training session.  Very simple in design.  Use your timer and work for 20 seconds and rest for 10 seconds.  Similar to a tabata protocol, but it is an effective way to work with a large group and get tons of reps.

Ropes
Spins
Arm Throws
Swing Squat
FitBall Smash
Snap Downs

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