3/7/2025

Yoga with Lesley Fightmaster.. Shoulder work.. 

https://www.youtube.com/watch?v=RNpaPFVZ8QQ

Namaste..  El Rey and Manny always.

3/6/2024

Warmup with joint mobility, dynamic movement, and foam roller.  Today we ware going to hit a body weight blast with the kettlebell swing.  Lots of volume for multiple rounds.  Get warm and get going!!

5 Rounds

20 push-ups
5 sq. thrust
10 heavy kettlebell swings

20 squats
5 sq. thrust
10 heavy kettlebell swings

20 bodyweight rows
5 sq. thrust
10 heavy kettlebell swings

Extra: max pull-ups and max dips

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

3/5/2025

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit some conditioning with the EL D Card Flip.  It is a simple workout.  Get a deck a of cards,  pick 4 exercises and each card corresponds to the amount of reps you do for that particular exercise. Today we are going to mix in body weight and the Bulgarian Bag.

EL D Card Flip

Clubs : BB Snapdowns
Spades : Push-ups
Hearts : BB Jump Squats
Diamonds : BB Press

Joker #1 : 100 Mountain Climbers
Joker #2 : 100 Flutter Kicks

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

3/4/2025

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 Push-ups
20 BB Lunge 10L/10R
15 BB Snapdowns
10 BB Spins
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.. 

3/3/2025

Warm up with joint mobility and dynamic movement.  Today is going to be a mix of body weight, kettlebells, and cardio.  A kitchen sink like workout.  We are going to put them into the belnder and see what we come up with today.  One thing is for sure, we will be working hard.

5 rounds

1 minute jump rope
30 kettlebell lunges
10 star jumps
20 kettlebell hi pulls
10 seal push ups
10 triple crush
10 knees to elbows

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

3/2/2025

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.. 

3/1/2025

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...