8/14/2020

Energizing total body yoga flow with Lesley Fightmaster.

https://www.youtube.com/watch?v=KhUhF-aQsHw

Namaste.. El Rey always.. 

8/13/2020

Warmup with joint mobility, dynamic movement, and foam roller. Hitting the dungeon today for a heavy bag and calisthenic training session.  If you don't have access to a heavy bag, grab two small dumbbells, or even two water bottles or cans of soup to use as resistance and shadow box.  Believe me, it'll be harder than you think.

10 rounds

30 seconds heavy bag (punch, kick, elbow)
30 seconds shadow wrestling (shots, sprawls, fakes, downblocks, footwork)
20 push ups
20 sit ups
20 cossack squats

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

8/12/2020

Warmup with joint mobility, dynamic movement, and foam roller.  Wood chipper.  5 sets.. Kettlebell single arm movements and Bulgarian Bag combos.  This will help you continue to fine tune each movement.  Always looking for improvement.  Simple, but effective.  Take rest needed, but don't exceed 2 minutes.

5 Sets

10 Heavy One Arm Swings 5L/5R
20 Spins 10 L/R
10 Heavy Cleans 5L/5R
20 Arm Throws 10 L/R
10 Heavy Jerks 5L/5R
20 Snap Downs
10 Heavy Snatch 5L/5R

4 - 30 second battling rope conditioning periods..   

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

8/11/2020

 Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a Farmer's Carry circuit. Great full body go and great muscular endurance and strength builder.  The Farmer's carry pretty much hits your entire body and helps to build all of those stabilizers. So get ready to get sweaty.. 

10 Rounds

25 yard farmer's carry

10 swings

5 burpees

10 jumps squats 

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

8/10/2020

Warmup with joint mobility, dynamic movement, and foam roller. Simple workout today. Full body training session. Mental test as well. Take rest ad needed in between sets. Do not exceed 2 minutes. Also make sure that if you use kettlebells that they are safe and secure and don't wobble over on you. Stay safe.

100 man makers

http://m.youtube.com/watch?v=gczI5sINn9U

Cool down, have a nice day.

8/9/2020

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit the hill.  A mix of hill sprints and kettlebell exercises with a rope climb / calisthenic finisher.  This is a great mental test as well as a great conditioning training session.  Your kettlebell movements are actually active recovery from the sprint.  Get loose and get after it today..

10 rounds

30 yard hill sprint
2 windmill L
2 windmill R
5 kettlebell snatch L
5 kettlebell snatch R

5 rounds

rope climb
10 clap push-ups
10 toes to bar

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

8/8/2020

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a 30 minute no rest endurance circuit.  You can either Row, if you don't have access to a rower, Run with a quick kettlebell, bodyweight, and Bulgarian bag circuit thrown in for good measure.  Try and get max rounds.  As always never sacrifice good form for speed.. Crappy form = crappy results and possible injury.. If you need a quick breather, take it.. Just don't quit.

Max Rounds in 30 Minutes

Row 500M or Run 400M

10 Bulgarian Bag Spins

10 Kettlebell Swings

10 Push-Ups

10 Kettlebell Single Jerks (5L/5R)

10 Bulgarian Bag Reverse Lunge

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