2/28/2021

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.. 

2/27/2021

 Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a simple kettlebell combo.  Just a total of 100 reps.  50 per arm.  Take rest as need, but try and complete it without stopping.  Use moderate weight.  This is a ton of volume and a full body go.. 

100 reps of alternating arms (50 L / 50 R) 

Dead Snatch / Front squat combo 

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

2/26/2021

 Yoga with Julia.  Hips and Lower Back.. 

https://www.youtube.com/watch?v=RBnm4srd_XQ&t=1211s

Namaste.. El Rey always.. 

2/25/2021

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a FitBall and Battling Ropes combo.  Several sets of 1 FitBall movement followed by a turn with the ropes.  This is a great core/grip/endurance/strength training session.  Very simple in design.  Use your timer and work for 20 seconds and rest for 10 seconds.  Similar to a tabata protocol, but it is an effective way to work with a large group and get tons of reps.

Ropes
Spins
Arm Throws
Swing Squat
FitBall Smash
Snap Downs

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

2/24/2021

 Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a single kettlebell training session on the clock with active recovery for "rest".  The goal is to not put the kettlebell down the entire training session.  Be smart and safe, if you need a break, take it.

1 minute intervals broken up into 30 second segments.  Active recovery is alternating L/R static holds. (rack position and overhead position).  Each movement will be followed by 30 seconds of swings

30 seconds / 30 seconds / 30 seconds

Sumo Squat / Swing / R OH Hold

Jerk L / Swing / L OH Hold

Jerk R / Swing / R OH Hold

Lunge L / Swing / L Rack Hold

Lunge R / Swing / R Rack Hold

Bent Over Row L / Swing / L OH Hold

Bent Over Row R / Swing / R OH Hold 

Snatch L / Swing / L Rack Hold

Snatch R / Swing / R Rack Hold

Hi Pull Catch Squat / Swing / Goblet OH Hold

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

2/23/2021

 Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to HIIT it for Tabata Tuesday style of circuit.  2 to 1 work to rest ratio for the time.  Multiple rounds. Hard training in a short amount of time.  Each exercise will be performed for 8 times in 2 sets for a total of 16 total rounds.  Total time is 24 minutes 

20 on / 10 off

2 sets of 8 rounds of each movement 

Airdyne Sprint (No airdyne? substitute sprints, burpees, fast feet, mountain climbers)

BB Snapdowns

AB Wheel

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

2/22/2021

Warmup with joint mobility dynamic movement, and foam roller.  Today we are going to hit a kettlebell chipper.  Each exercise will be performed 50-40-30-20-10 reps.  So tons of volume today.  Don't worry, no burpees ;-).. This is a fast efficient way to get a ton of work completed in short amount of time.  Pick 3-4 movements and get after it.  As always, never sacrifice form for speed.  If you need to stop and take a break, do so..

50-40-30-20-10

Kettlebell swings
Bodyweight Squats 
Flutter Kicks 

Extra : Row, Run, or Bike for meters, miles or time..  

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