3/14/2022

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a training session that was suggested to me by a workout friend from work.  It is a double Kettlebell session led by MMA trainer Funk Roberts.  Click the link below for the demo of the session.

https://www.youtube.com/watch?v=2vjrEDK6fJs&t=197s

The workout:

Perform each exercise for 30 seconds of work followed by 30 seconds rest one after the other with no rest in between. After you complete all 5 exercises rest for 1 minute and repeat for 5 rounds.

Exercise List Glute Bridge Alternating Chest Press – 1:32 Kettlebell Clean to Reverse Lunge – 2:04 Renegade Plank Rows – 2:37 Kettlebell Racked Squats and Alternating Press – 3:09 Inside to Outside Kettlebell swings – 3:39 BONUS BURNOUT Perform each exercise for the prescribed reps one after the other for 2-3 minute straight with no rest on between Inside to Outside Kettlebell swings – 5 reps Kettlebell Burpee Deadlifts – 5 reps

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

3/13/2022

 Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a bodyweight chipper. Descending reps as we work through the circuit.  These training sessions are sneaky hard, and the cumulative effect over the course of the workout adds up, and it is a great way to build conditioning, muscle endurance and strength,, Get after it :-).

Reps

10 down to 1

Pushups

Squats

Situps 

Burpees

Lunges 

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

3/12/2022

 Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to do another row/run/bike/walk mix-up with kettlebells, bodyweight, and the Bulgarian Bag.  A nice FIST kitchen sink style training session.  I like these on / off the rower sessions because it breaks up the monotony of just rowing.  We are going to hit a 30 minute AMRAP session.

25 minute AMRAP

Row/Run/Bike 500M

20 BB Spins

10 Kettlebell C&J (5L/5R)

10 BB Snap downs

10 Squat Thrust

Final Set

Row/ Run / Bike max meters in 15 minutes

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

3/11/2022

Hip opening yoga with Kassandra,,

https://www.youtube.com/watch?v=3iWaAxjHdkc

Namaste.. El Rey and Manny always.. 

3/10/2022

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a ladder training session.  We will be utilizing a rowing machine.  If you don't have access to a rowing machine, use a stationary bike, elliptical, or just run.  There is always a way if you are willing.. Get after it.

Row 250M
25 Swings
20 Push-ups
15 KB Front Squats
10 KB Snatch
5 Burpee

Row 500M
(Circuit above)
Row 750M
(Circuit above)
Row 1000M
(Circuit above)

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

3/9/2022

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a kitchen sink training session.  Basically, that means we will be utilizing kettlebells, free weights, Bulgarian Bags, body weight, TRX straps, clubbells, you name it in all encompassing full body go.  Make sure you have your thinking caps on because it's going to be training by suggestion.  Similar to Love/Hate but this will be in a EMOTM format..

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

3/8/2022

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 Jump Squats
#4 Sit-outs
#5 Burpees
#6 Dips

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