11/23/16

Warm up with joint mobility, foam roller, and dynamic movement. Today we are going to do a simple bodyweight circuit. This is the type of workout that you can do anywhere. No equipment is necessary. Full body workout. No rest..

5 rounds

20 push ups
20 squats
20 jumping jacks
20 full body crunch
20 dips

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

11/22/16

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit an EMOTM workout.  Every minute on the minute for 30 minutes.  This is a simple and effective go.. 3-4 movements short intense reps, rest, & repeat.. Its tougher than you think.. So choose wisely, but push yourself.  Get after it..

EMOTM
(Every 60 seconds repeat these movements for 30 minutes) Use moderate weight 

1 Burpee
2 Double Thruster 
4 Double Snatch
6 Body weight jump squat  

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

11/21/16

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to do some HIIT interval training.  The twist is what exercises we will do will be drawn from the grab bag.  One thing is certain, ropes will be included.  It is a fun way to mix things up.  Write down several different exercises body weight, kettlebell, running, or barbell, and put them into a bag.  Pick a couple out, and you have your circuit. You can make your intervals as long or as short as you would like.  We are going to go with a 2:1 ratio of work to rest.  Pick 5 exercises (including ropes) out of the bag for 5 rounds of 30 seconds on 15 seconds to switch stations.  Have fun with it.

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

11/20/16

SEAL Sunday # 201.. To find out what today's workout entails, you must show up to participate. Each Sunday will be SEAL Sunday. The workouts are actual Navy SEAL "evolutions". I encourage all who are interested in to check out http://www.thesealquest.com/The_SEAL_Quest/Welcome.html or http://www.sealfit.com/ to find out more. Or you can follow these groups: @SEALFIT or @SEALStrongFit on twitter.  If you are ever down.. If you are out.. If you don't think you can go on anymore.  Take the time and watch Admiral William H. McRaven's speech.  Get ready to change the world.. https://www.youtube.com/watch?v=pxBQLFLei70

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

11/19/16

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a chipper.  One round up and down with a burpee chaser after each exercise.  Kettlebell, bodyweight, and Bulgarian Bag kitchen sink... 50 down to 10 back up to 50.  Simple and effective.  Get after it.

50 single arm swing 25L/25R
5 burpee
40 spins
5 burped
30 sumo squat / upright row
5 burpee
20 push-ups
5 burpee
10 BB front raise squat
5 burpee
20 push-ups
5 burpee
30 sumo squat / upright row
5 burpee
40 spins
5 burpee
50 single arm swing 25L/25R

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

11/18/16

Yin yoga practice with Esther..  Longer holds..

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

Namaste..  El Rey always.. 

11/17/16

Warm up today with joint mobility and dynamic movement.  We are going to do a plate workout. This just takes us out of the usual kettlebell mode and forces us to use an awkward tool to get similar benefits of using a kettlebell.  This workout is a favorite of the ASU wrestling team.  So props go out to them for creating this one.  If you don't have access to a plate, you can utilize a kettlebell or dumbbell.

8 exercises, 8 reps each,  for 8 rounds

oh squat
clean and press
row
reverse lunge w/twist (4L/4R)
axe chop (4L/4R)
halos (4L/4R)
chest press
curl and tricep extension

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