12/14/2020

Warm up with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a slow controlled series of movements that hits the whole body.  Turkish get ups.  We're going to keep it super simple.  Just set the timer and go. One suggestion, try and do multiple reps with the same arm.  This will help stability, strength, stamina and mobility in the shoulders.

Your call on time.. 10-15-20 minutes.. Its up to you..
Use an appropriate weight for multiple reps for an extended period of time.

1500 M row or 1 mile run for a bit of extra conditioning.

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

12/13/2020

 Warmup with joint mobility, dynamic movement and foam roller.  Today we are going to keep the Holiday theme going with the SANTA workout.  Not an original idea but I thought it looked pretty fun, and of course we will put the FIST spin on it as well.  Put on some Christmas music and get after it.

5 Rounds No Rest 

20 Reps of Each 

The S.A.N.T.A. session

S = Swings

A = Arm Throws

N = Narrow Squats

T = Triple Crush

A = Ab Wheel

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

 

12/12/2020

Today we are going to perform the 12 days of Christmas with the Bulgarian Bag... You perform it like the song.. 1st day 1 Jump squat.. 2nd day 2 Upright row 1 Jump squat.. etc.. Any questions about Bulgarian Bag movements, watch this video. http://animoto.com/play/orGrX1Uw9Y2kdLKzwamwNA

On the twelve days of Christmas my true love gave to me..

12 Snap downs
11 Push ups
10 Shoulder presses
9 Hammer curls
8 Spins 4L / 4R
7 Good morning bends
6 Arm throw 3L/3R
5 BB Burpees
4 Lunges per side
3 Clean and front squat 
2 Upright Row
1 BB jump squat

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

12/11/2020

Pilates HIIT session with Nicole..

https://www.youtube.com/watch?v=U6niiU5595Y

Namaste.. El Rey always.. 

12/10/2020

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to the dungeon and hitting a simple effective strength and conditioning session.  Two exercises.  Turkish Get Ups for strength, stability, and balance, and burpees for conditioning .  We are going to do it in ladder form up to 10.  Just one set, believe me, that'll be plenty reps..

1-10
Turkish Get Ups / Burpees
1 TGU L/ 1 TGU R / 1 Burpee
2 TGU L / 2 TGU R / 2 Burpee
Etc..

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

12/9/2020

Warm up with joint mobility, dynamic movement, and foam roller.  Pretty straight forward.  Jail House training.. All body weight today. Today will be one of those sneaky hard crushers..

3-5 rounds 

100 Jump Rope
80 Crunches
60 Squats
40 Push ups
20 Sit outs (10L/10R)
5 Burpees 
5 Baseball pull-ups 

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

12/8/2020

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..