10/16/2023

Warm up with joint mobility, foam roller, and dynamic movement.  Today we are going to to do some high intensity circuit training (HIIT).  It will combine many of the areas that we have been working on this week during training especially hip and hamstring mobility, strength, and flexibility.  It is a 40-20 go for 5 rounds. Get warmed up and HIIT it!!!

5 rounds
40 seconds on / 20 seconds off

Airdyne or row sprint
Ukrainian dead lift
Bosu ball chest press
TRX pistol squat (alternating legs)
 2 handed swing

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

10/15/2023

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a training session from Funk Roberts.  Please see the link below to check out the video and his YouTube Channel.  Lots of great stuff particularly for those of us over 40 and 50 years old.  Simple old school workout.. Enjoy... 

https://www.youtube.com/watch?v=LsKCO6q8J2A

24 Minute Functional Muscle Unilateral Workout

Perform each exercise for 30 seconds of work followed by 30 seconds rest for 4 rounds before moving onto the next exercises. One Arm Racked Squats Single DB Chest Press One Arm Suitcase Forward Lunges Single DB Bent Over Rows Single Leg Deadlifts Single DB Stationary March

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

10/14/2023

Warm up with foam roller, joint mobility, and dynamic movement.  Today we are going to do a workout that Randy Couture uses.  It is called his grappling circuit.  It is a tremendous endurance go.  It is performed with a manageable weight.  Several times in the video he stresses that heavy weight is not the goal here.  Concentrate on good form and get the volume of reps. Below is the link to the video.

http://www.youtube.com/watch?v=mALKhxdSenI

6 sets of each exercise 60 seconds rest in between sets

8 Reps of each

Bent over row
Upright row
Military press
Good morning
Lunge L
Lunge R
Squat and push press
Straight leg dead lift

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

10/13/2023

 Barre Workout.. Not easy.. 

https://www.youtube.com/watch?v=Y_e85p7MuEw&t=567s

Namaste.. El Rey and Manny always.. 

10/12/2023

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.. 

10/11/2023

Warm up with joint mobility and dynamic movement.  Very simple body weight workout today.  All you need is yourself, a stop watch, an ab wheel, and a box, stair, aerobic step, wall.  These challenges are all done for time.  If you feel your form breaking down, stop, catch your breath and try and keep going.  It is perfectly acceptable to do this.  It is you against the clock.  This will create a bench mark time to shoot for when we do this challenge again in the future.

For time:
100 burpees
rest 2-3 minutes
100 jump squats
rest 2-3 minutes
50 ab wheel

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

10/10/2023

Warm up with joint mobility and dynamic movement.  Strength day today. One movement. Longer rest, short reps, heavier weight. Warm up that posterior chain well, dead lifts today as well as the rest of your body.  The dead lift is an exercise that you perform daily probably without even realizing it.

10 sets of 3
70% of your max (for example if your max is 100 pounds workout with 70 pounds for 10 sets of 3)
5 burpees after each set
2 minutes rest in between sets

5 sets of 30/30
speed sets (run hard for 30 seconds / jog for 30 seconds)

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