2/11/2022

 Yoga with Julia.. 

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

Namaste.. El Rey and Manny always.. 

2/10/2022

Warm up with joint mobility, dynamic movement and foam roller.  Simple sequence today.  Turkish get ups.  Simply set your timer and go.  I like to get as many in a row as I can with one arm before I switch to singles. 15-20 minutes with no rest usually gets it done.  Hit the Rower for a 5K. Throw in some more flexibility movements at the end, and call it a day.

splits, back bridges, head and hand stands, wall walks, and gymnastic movements.

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

2/9/2022

Warm up with joint mobility and dynamic movement.  Really work those joints.  The days are getting longer..  Today we will be hitting the TRX for a quick 5 round circuit.  If you don't have access to a TRX system, you can use a cable system at your gym or just use body weight.

5 rounds

10 knee tucks/sprinters
10 curl/extension
10 push ups
10 pistol squats 10L/10R
10 rows
10 trunk rotations

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

2/8/2022

Warm up with joint mobility, dynamic movement, and foam roller.  Today we are going to do a simple workout.  All you need is a jump rope, your own body weight, and a kettlebell.  Jumping rope is one of the sneaky hard exercises that really forces your whole body to work.  If you can't jump rope for a sustained period of time, do jumping jacks instead. Try and do this with as little rest as possible.

10 rounds

1 minute jump rope
20 snatches 10L/10R 
10 push ups
20 suitcase lunges 10L/10R

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

2/7/2022

Today begin with joint mobility, foam roller and dynamic movement. Simple ladder of swings and Sit-outs.  It is a brutal combo.  Simple and effective to build endurance and explosive power with this 2 movement challenge. As always, focus on form rather than speed.  Quality reps = quality training.



1-10 10-1

2 Hand Swing / Sit-out

5 minutes abs

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

2/6/2022

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit an even/odd training session EMOTM.  3 movements each minute for 16 minutes (8 minutes each).  Make sure you get a good warmup.. If you don't finish in the minute time frame, just move on to the next minute.. All good enjoy...

Try and bump up in weight if you can..

EMOTM
16 minutes

Odd

5 Jerk L
5  Jerk R
8 Side to Side Push-ups https://www.youtube.com/watch?v=oF2dMVdvnik

Even

5 Swings
5 Sumo / Upright Row
5 Goblet Thruster

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

2/5/2022

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a Funk Roberts 30/30 HIIT single kettlebell training session.  Decent follow along training session or just use your own timer. The link is below. I'm going to hit a 5K row as well.  

https://www.youtube.com/watch?v=tS7XkRwerAw&t=459s

Row, run or bike distance of your choice20-Minute Kettlebell HIIT Workout for Men Over 40

Perform each exercise for 30 seconds of work followed by 30 seconds rest x 2 1. Goblet Squat 2. Single KB Swings 3. KB Chest Press Right 4. KB Chest Press Left 5. Bent over Rows Right 6. Bent Over Row Left 7. Pulse Lunge 8. Pulse Lunge 9. KB Swing Right 10. KB Swing Left

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