2/14/2020

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 always.. 

2/13/2020

Warm up with joint mobility, dynamic movement, and foam roller.  Today is a HIIT circuit.  20 seconds of work and 10 seconds to switch stations.  These types of workouts are fun and really get your heart rate going as well as forcing you to mentally keep going.  The clock never gets tired.  Just keep pushing through it, and give each interval 100%.

Round range is up to you. 1 round is 180 total seconds (3 minutes)

20 on 10 off

Ropes
Plate Thruster
Dips
Bosu ball push ups
Barbell Row 
Airdyne Sprint

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

2/12/2020

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a down the ladder set 10-1. Pick 4 exercises.  Start with 10 reps and then repeat until you get down to 1 rep per movement.  Make it a full body go.  You can incorporate kettlebells, barbells, bodyweight, Bulgarian bags etc.. whatever you feel like to hit this crusher.  Get after it...

Ladder Down

10 reps - 1 rep

Kettlebell SCDL
Heavy Kettlebell Swing
BB Clean and Front Squat
Chain Push-ups or Kettlebell Chest press

Extra Credit

3 sets of 5

Dips
Pull-ups
Chin-ups
(no rest)

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

2/11/2020

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a training session that was suggested to me by a workout friend from work.  It is a double Kettlebell session led by MMA trainer Funk Roberts.  Click the link below for the demo of the session.

https://www.youtube.com/watch?v=2vjrEDK6fJs&t=197s

The workout:

Perform each exercise for 30 seconds of work followed by 30 seconds rest one after the other with no rest in between. After you complete all 5 exercises rest for 1 minute and repeat for 5 rounds.

Exercise List Glute Bridge Alternating Chest Press – 1:32 Kettlebell Clean to Reverse Lunge – 2:04 Renegade Plank Rows – 2:37 Kettlebell Racked Squats and Alternating Press – 3:09 Inside to Outside Kettlebell swings – 3:39 BONUS BURNOUT Perform each exercise for the prescribed reps one after the other for 2-3 minute straight with no rest on between Inside to Outside Kettlebell swings – 5 reps Kettlebell Burpee Deadlifts – 5 reps

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

2/10/2020

Warm up with joint mobility and dynamic movement.  Today is a simple body weight circuit.  You can do this if you have access to a rowing machine, outside, or on a treadmill if you want.  It is a great cardio/conditioning workout.

8 rounds

Run or Row 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.. 

2/9/2020

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a fan favorite.. The Mystery Training session... Who knows what it'll be??? Come by, and get some.. 

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

2/8/2020

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a kettlebell combo training session. 90 seconds of work followed by 30 seconds of rest.  This is a single arm session.  So stick with the same arm for the full 90. 3 movements for max reps in 90 seconds.  Should be a tough full body go.  Get the cobwebs cleared and have a great session!!

90 seconds on / 30 seconds off
 10 total sets 5L / 5R

Snatch / Jerk / Front Squat Combo

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