7/14/2023

Barre Class with Nicole.. This was extremely hard,, Good for me to make my body move in different ways.. 

https://www.youtube.com/watch?v=Y_e85p7MuEw

Namaste.. El Rey and Manny always.. 

7/13/2023

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to be on the clock ripping through bodyweight and bulgarian bag movements. Eight exercises of 20 seconds of work and 10 seconds of rest.  Each exercise is done in succession for 8 rounds.  So in essence, its an 8 exercise circuit for 8 rounds.  Get after it!!


20 seconds on 10 seconds off

BB Cake Mixers
High Knees
Dog Pee Planks
Sit-outs
Over hand grip snap downs
BB Jump Squats
Pop Push Ups
Front Raise Squat combo

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

7/12/2023

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. We will also be working in some other "fun" body weight exercises to get our hearts going as well.  Try and do this with as little rest as possible.

10 rounds

1 minute jump rope
10 swings
10 push ups
10 thrusters 10L / 10 R

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

7/11/2023

Warm up with joint mobility and dynamic movement.  Body weight day today.  Pick a couple of exercises and bang them out for multiple reps and sets circuit style.  Or you can start low on reps and work up to higher reps or vice versa.  Either way, using your own body weight helps with over all strength and body awareness.

2 sets of 5 rounds of 10 reps per exercise
(rest 2-3 minutes in between rounds. no rest during the set)
push ups
chest to bar
pull ups
dips
squats

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

7/10/2023

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 and Manny always.. 

7/9/2023

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a kettlebell / bodyweight combo.  Multiple reps to work up a sweat and get the heart pumping.  Remember to always focus on form rather than speed.  Speedy reps tend to become lousy reps as you tire.

21-14-7

Swing L
Squat Thrust
Swing R
Sit-Ups 
Hi Pull / Catch / Squat combo 
Push-Ups

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

7/8/2023

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a rowing / kettlebell / bodyweight training session.  If you don't have access to a rower, run or bike instead.  Quick and effective movements for a full body session.

25 minutes AMRAP

5 Burpees
10 LC C&J (Moderate) 

10 Step Ups
30 Second OH Static Hold
Row or Run  400m

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