8/28/2020

Yoga with Adriene.. Stress relief!!

https://www.youtube.com/watch?v=_zbtKeeAa-Y

Namaste.. El Rey always.. 

8/27/2020

Warm up with joint mobility, foam roller, and dynamic movement.  Today we are going to to do some high intensity circuit training (HIIT).  It will combine many of the areas that we have been working on this week during training especially hip and hamstring mobility, strength, and flexibility.  It is a 40-20 go for 5 rounds. Get warmed up and HIIT it!!!

5 rounds
40 seconds on / 20 seconds off

Airdyne or row sprint
Ukrainian dead lift
Bosu ball chest press
TRX pistol squat (alternating legs)
 2 handed swing

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

8/26/2020

Warm up with joint mobility and dynamic movement.  Add a few extra minutes of calisthenics as well to get your sweat going.  Kettlebell training today.. Strength and endurance packed into one challenging workout.  Complete each exercise before moving on to the next one.  Try and go as quickly as possible without sacrificing form.


50 swings
50 goblet cossack squat
50 squat thrusts
50 snatch
50 sumo squat / upright row
50 vee-ups

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

8/25/2020

Warm up with joint mobility, dynamic movement, and foam roller.  Today is very simple.  Right out of the USMC PT book.  All you need is a little time, and a pull up bar.  This is a pretty difficult challenge.  It might not seem like much at first, but 4 sets in you will start to wonder.  Of course, you will forge ahead until the work is completed.  Warm up those shoulders, lats, and legs..

5 sets of :

20 pull ups
40 push ups
60 squats 

OR 

10 sets of :

10 pull ups
20 push ups
30 squats

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

8/24/2020

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to do some HIIT interval training.  The twist is what exercises we will do will be drawn from the grab bag.  One thing is certain, ropes will be included.  It is a fun way to mix things up.  Write down several different exercises body weight, kettlebell, running, or barbell, and put them into a bag.  Pick a couple out, and you have your circuit. You can make your intervals as long or as short as you would like.  We are going to go with a 2:1 ratio of work to rest.  Pick 5 exercises (including ropes) out of the bag for 5 rounds of 30 seconds on 15 seconds to switch stations.  Have fun with it.

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

8/23/2020

Warmup with joint mobility, dynamic movement, and foam roller.  Today, for something a bit different and fun, we are going to roll the dice.. Pick six bodyweight exercises and make each one correspond to a number on a die followed by 5 heavy kettlebell swings. 

For example : Roll a 6, perform 10 dips, perform 5 swings.. roll again.. etc.. etc..

20 minute time cap

5 Heavy kettlebell swings after each movement

10 Reps per roll

#1 Push-ups
#2 Sit-ups
#3 BB Split Jump Lunge / Press Combo 
#4 BB Spins
#5  BB Squats
#6 BB Snapdowns

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

8/22/2020

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to incorporate some animal movements with some kettlebell movements for a fun and different training session.  This will be a full body session that will push our strength and muscular endurance.  It will also help with mobility and flexibility. 

5 Rounds

Single Arm Kettlebell Movements / Animal Movement Combos

10 Clean and Jerk L/R   / 10 yd Bear Crawl
10 Goblet Squat / 10 yd Duck Walk
10 Hand to Hand Swing / 10 yd Bunny Hop
10 Dead Clean and Reverse Rack Lunge / 10 yd Alligator walks 

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