4/7/2020

Today begin with usual warm up of joint mobility, dynamic movement and foam roller. Then hit a few rounds of 30 second intervals of jumping jacks, high knees, mountain climbers, and sit outs.  We are going to do a circuit today.

Circuit 1


20 yd kettlebell shuffle ( hold bell by the horns, bottom up, get in an athletic stance and shuffle laterally)
20 bottom up press
20 lunge (10L/10R)
10 swings

5 rounds

Circuit 2


20 yd rack walk
20 yd OH walk
5 double thrusters
10 SCDL (suit case dead lift)

5 rounds 

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

4/6/2020

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit the pavement for some road work FIST style.  I despise distance running, but understand the mental and physical benefits of hitting the road, so we press forward continuing to "get comfortable being uncomfortable".  If the weather is dodgy where you live, and you have access to a treadmill or a rower, all good.. Get a good sweat going and hit it..

Run or Row 400m
50 Push-ups
Run or Row 400m
50 Lunges (25L/25R)
Run or Row 400m
50 Jump Squats
Run or Row 400m

50 Sit-outs

Run or Row 1600m 

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

4/5/2020

Warm up with joint mobility and dynamic movement.  Strength day today. One movement. Longer rest, short reps, heavier weight. Warm up that posterior chain well, dead lifts today as well as the rest of your body.  The dead lift is an exercise that you perform daily probably without even realizing it.

10 sets of 3
70% of your max (for example if your max is 100 pounds, workout with 70 pounds for 10 sets of 3)
5 burpees after each set

30 second Airdyne blast 

2 minutes rest in between sets

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

4/4/2020

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to mix bags, bodyweight, and bells for an EMOTM training session.  Multiple movements from head to toe get a fun full body session.  Set your timer and get after it!!  The harder you work, the more rest you get! ;-)

EMOTM for 5 Rounds

Minute 1 : 20 BB Spins
                    5 Jump Squats

Minute 2 : 10 KB Swing/ Hi-Pull Combos (5L/5R)

Minute 3 : 10 Shoulder Tap Push-ups
                     6 Split Jumps

Minute 4 : 5 Upright Row / Catch / Goblet Squat
                    6 Sit-outs

Minute 5 : 15 BB Snapdowns  

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

4/3/2020

Yoga with Lesley Fightmaster.. Shoulder stand to bridge pose.. Good stuff..

https://www.youtube.com/watch?v=QrGrZGtyiU0

Namaste...  El Rey always.. 

4/2/2020

Warm up with joint mobility and dynamic movement and just let that flow into today's workout.  Today we are going to do 5 you love (or don't mind so much) and 5 you hate..  These are all Bulgarian Bag movements today. So write down as many as you can think of, and then pick out 5 and 5.  Once you've decided on your 5 and 5 pair them together and do one exercise you "love" followed by one exercise you "hate".  Focus on improving upon the one you "hate".  Create a mental challenge and push through something that may be physically and mentally difficult.

Hit 10-15 reps of each

Love

Spins

Snap downs

Presses

Hammer Curls

Cossack Squat

Hate

Donut swings

Jump Squats

BB Burpees

Halos

 

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

4/1/2020

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a plate training session.  All you need is some space and an appropriate Olympic plate.  Pick a few movements and put them into a quick and effective full body circuit.  This will work your grip, your endurance, and your entire body.  So get after it today!!

5 Rounds

10 Reps each w/ Plate

Thrusters
Halos 5L/5R
Curl
Split Jump / Press Combo 5L/5R
Bent Over Row
Burpees ( Bodyweight only - No Plate ;-) 

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