2/29/2024

Warm up with joint mobility and dynamic movement.  Body weight day today.  Pick a couple of exercises and bang them out for multiple reps and sets circuit style.  Or you can start low on reps and work up to higher reps or vice versa.  Either way, using your own body weight helps with over all strength and body awareness.

2 sets of 5 rounds of 10 reps per exercise
(rest 2-3 minutes in between rounds. no rest during the set)
push ups
chest to bar
pull ups
dips
squats

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

2/28/2024

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 and Manny always.. 

2/27/2024

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a single kettlebell training session. All you need is a single kettlebell.  2 minutes of work broken down into 30 second intervals with 30 seconds rest to follow.  Get your timer set and get after it.

2 Minutes on / 30 seconds off
Each interval is 30 seconds

Set 1
Hand to Hand Bent Over Row
Single Arm Dead Clean

Set 2
Hi-Pull
Front Squat

Set 3
Alternating Dead Snatch / Press Combo
Close Grip Push-Ups

Set 4
Put it all together for a massive flow.. All singles

Hand to Hand Row / Single Arm Dead Clean / Hi-Pull / Front Squat / Dead Snatch / Press / Push-up Flow for 3 minutes.

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

2/26/2024

Warmup with joint mobility, dynamic movement, and foam roller.  Today is super simple. One full body exercise that really taxes the central nervous system.  All you're going to do is st the timer and go.  You can pick your time limits.  I like to do one long set of continuous singles after I have completed 5 on each arm with out switching.  Drum roll... Turkish Get Ups.. This is Steve Cotter's variation on the basic movement http://www.youtube.com/watch?v=uGRBvom4Zrw

20 minutes of TGUs..

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

2/25/2024

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a Kitchen Sink endurance training session.  Bodyweight, Kettlebells, and Bulgarian Bag all in one session.  1 minute of work followed by 15 seconds of rest for 3 rounds.  Great strength, grip, and conditioning go.  Work out those kinks and get after it.

1 minute on / 15 seconds off
3 Rounds

2 Handed Swings
SEAL Push-Ups
Squat Thrust / Sit Out combos
Figure 8 Static Holds
BB Clean and Front Squat
BB Lunge / High Knee combo

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

2/24/2024

Today we are going to hit the EL D card flip workout.  Simply get a deck of cards, and each numbered card corresponds with the number of reps you perform.  Face cards are 10 reps, and aces (El D's favorite) are 11 reps.  Pick 4 exercises and you have 13 rounds of fun. So warm up with joint mobility and dynamic movement and get after it today..


52 cards = 13 rounds of 4 exercises

Clubs: BB shoulder press
Spades: BB snap downs
Hearts: BB jump squats
Diamonds: BB squat / front raise

Joker # 1 2 minute table top hold
Joker #2 2 minute plank hold

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

2/23/2024

Yoga.. Low back and hamstrings with Adriene..

https://www.youtube.com/watch?v=2xF_teT2_V0

Namaste.. El Rey and Manny always..