7/7/2023

 Yoga for flexibility with Nicole.. 

https://www.youtube.com/watch?v=RvCntPg7oPE

Namaste.. El Rey and Manny always.. 

7/6/2023

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit an "EMOTM" training session.  Just a few exercises done as quickly and safely as possible.  As always, never sacrifice form for speed.  This type of training session will amp up our conditioning.  Gonna be a hot one today.. So get a good warmup and get after it!!! 

20 minute EMOTM

3 SCDL
5 Kettlebell jump squats
5 Double swings
3 Bent over rows

3 sets of max pull ups
3 sets of max dips

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

7/5/2023

Today, begin with joint mobility and dynamic movement.  I am mixing it up today, and am heading to the dungeon for a heavy bag workout.  I am by no means a good boxer, but I love punching the heavy bag.  It is a great alternative workout forcing you to utilize different muscle groups as well. 

10 rounds:

1 minute round of punching/kicking/kneeing/elbowing the heavy bag. If you don't have a heavy bag, you can shadow box, or use resistance bands and punch for 1 minute.

2 Turkish Get Ups L/R

No rest.

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

7/4/2023

Happy Birthday America!! Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a Bulgarian Bag chipper with a kettlebell chaser.  Focus on quality full range of motion reps, NOT fast "get it over with" reps.  Take the extra time and get 'em right.

100 spins / 15 swings
90 hi-knees / 15 swings
80 hi-pulls / 15 swings
70 push-ups / 15 swings
60 good mornings / 15 swings
50 snapdowns / 15 swings
40 presses / 15 swings
30 sit-ups / 15 swings
20 burpees / 15 swings
10 hammer curls / 15 swings

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

7/3/2023

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a multiple round strength and conditioning circuit.  It'll get your heart pumping and your muscles pumped.  Full body go, so get a good warmup and get after it..

10 Rounds

• 5 baseball pull-ups
• 5 swings
• 5 jump squats  
• 5 squats 
• 5 dips
• 5 ab wheel

rest as needed in between rounds 

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

7/2/2023

 Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a Funk Roberts 30/30 bodyweight training session.  No equipment required follow the link below to follow along on YouTube or see below.

https://www.youtube.com/watch?v=m87TY36UTfk

Over 40 Shred Bodyweight HIIT Workout for Men Over 40 Perform each exercise for 30 seconds of work followed by 30 seconds one after the other two times before moving onto the next exercise. 1. Jumping Jacks 2. Push Ups 3. Forward Lunges 4. Abs Bicycles 5. Mountain Climbers 6. Seal Jacks 7. Wide Push Ups 8. Reverse Lunge 9. Wide Crunches 10. Burpees

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

7/1/2023

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit an Olympic plate training session.  This training session comes from Epic Workouts.  It based off a workout from MMA legend Randy Couture.  It was suggested to me be a friend of mine, so why not give it a go.. Make sure that you focus on form rather than speed.  This is the link http://www.youtube.com/watch?v=bldXM31PO2g   

5 rounds

10 Bicep Curls
10 Tricep Extensions
10 Halos L
10 Halos R
10 Upright Row
10 Thruster
10 1 arm row L
10 1 arm row R
10 Burpees w/ plate

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