8/31/19

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 always.. 

8/30/19

Morning yoga flexibility flow..

https://www.youtube.com/watch?v=yyYlVOqgj0A

Namaste.. El Rey always.. 

8/29/19

Yesterday we hit it pretty hard.  Today will be no exception.  Warm up with joint mobility and dynamic movement and just let that flow into today's workout.  Today we are going to do 5 you love (or don't mind so much) and 5 you hate..  These are all body weight exercises. You can choose any ones that you would like.  So write down as many as you can think of, and then pick out 5 and 5.
Here is my 10.  Do 10 reps of each. Try and do 5-10 rounds w/alrap.

Love:


push ups
squats
burpees
sit outs
pull ups 

Hate:

lunges
box jumps
cossack squats
dips
back extensions

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

8/28/19

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit of Bulgarian Bag and Kettlebell 10s.  Try and go a bit heavier with your kettlebell today.  It is a full body circuit designed to keep your heart pumping and burn out that fat..

10 sets of 10 reps each

2 Handed Kettlebell swings (Heavy)
Bulgarian Bag Front Squat (Heavy)

Kettlebell Jerk 5L/5R (Heavy)
10 Push-ups

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

8/27/19

Warmup with joint mobility, dynamic movement, and foam roller.  Check out Ashley Borden's foam roller routine.. http://www.youtube.com/user/LivestrongWoman?v=khC5J1lkC7s   Not much to explain here today.  EL D's Card Flip Strength and Conditioning.

52 cards
Hearts - Push ups
Spades - Kettlebell Snatch Left
Clubs - Kettlebell Snatch Right
Diamonds - Heavy Sumo Squat
Joker #1 - 100 BB Hi Knees
Joker #2 - 100 Full Body Crunch

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

8/26/19

Warmup with joint mobility, foam roller, and dynamic movement.  Rack 'em up.  Old school back squat with a box jump chaser, 1 legged dead lifts, and a little foot work.  Simple strength and conditioning day.  If you don't have access to a squat rack, you can use dumbells, kettlebells, or body weight (just increase the reps a bit).  You can also roll out after each round to continue to break up fascia in your legs.  This will increase blood flow and help muscle tissue to recuperate.

5 sets

5 back squats (increase work load each work set after warmup set)
5 L/R one legged dead lifts
5 box jumps
agility ladder
50 jump rope skips

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

8/25/19

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a 2-4-6-8 ladder for 5 rounds.  Multiple movements that will include kettlebells and club bells.  If you don't have a club, no problem, substitute a plate or just use your kettlebell. This will be a solid full body go..

5 Rounds
2-4-6-8 Rep Range

2 Double Snatch
4 Clubbell Halos
6 Double Thruster
8 Push-ups

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