10/7/2020

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.. 

10/6/2020

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit some hills with kettlebells, body weight, and plates.  Should be an interesting combo.  Pairing up hill sprints and strength training work is like peanut butter and jelly.  Get a good warmup and get after it..

10 rounds

Hill sprint 30 yds.
20 reps of your choice of kettlebells, body weight, or plate

5 rope climbs
Max pull ups
Max chin ups

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

10/5/2020

Warm up with joint mobility, foam roller, and dynamic movement. Today we are going to do a simple bodyweight circuit. This is the type of workout that you can do anywhere. No equipment is necessary. Full body workout. No rest..

5 rounds

20 push ups
20 squats
20 - 3 count mountain climbers
20 full body crunch
20 bench dips

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

10/4/2020

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.. 

10/3/2020

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to utilize the Bulgarian Bag in a timed circuit format.  30 second bursts of 6 movements non stop.  It's 3 minutes of pushing as hard as you can in each exercise.  This is a tremendous way to build up grip strength, stamina, and most importantly mental fortitude.

Alternate between periods 1 & 2.   4 rounds of each period of exercises:

30 seconds per exercise X 6 = 3 Minutes of non stop movement
Rest 30 - 45 seconds in between periods

Period #1

Press
Upright Row
Push-ups (on the bag)
Hammer Curl
Lunge L
Lunge R

Period #2

Spins L
Spins R
Tricep Extension
Good Morning
Snap downs
Power Cleans

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

10/20/2020

 Yoga / Pilates combo with Nicole...

https://www.youtube.com/watch?v=ljtJM15YxXs

                                                                      Namaste..  El Rey always.. 

10/1/2020

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit an old school strength training session.  5x5 heavier as you go up in sets.  Rep range remains the same.  This is a great you go / I go session. You can utilize your partner to push you and make gains.. The bodyweight or single kettlebell suggestions are in parenthesis.  Get 'er done..


5x5

T-Bar Rows (kettlebell, dumbbell, or bodyweight row)
Ukrainian Dead Lift (one legged deadlift)
Box Jumps (tuck jumps)
Zercher squats (bodyweight squat)
Pull-ups  (door jam rows or reverse push-ups)
Seated shoulder press (push-ups or handstand push-ups)

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