Nothing beats a quick workout, especially when you know you’ll be indulging in some not so good for you food and beverage. Yesterday was the Super Bowl, and although my team wasn’t playing, I still love watching football!

I knew I was heading out at just before kick off, so I did this dumbbell complex, it took me less than twenty minutes but I didn’t feel quite so bad about enjoying some nachos during the game.

Use two dumbbells, try to choose a weight that you can use for four of the exercises without switching, it helps to keep the flow of the workout going. Complete 8-12 reps of each exercise for several rounds, aim for at least 3 and plan to reach 5 as you progress.

The four exercises are:

Dumbbell RDLs
Vertical Press
Weighted Reverse Lunges
Renegade Rows

Tags: dumbbell complex by Pamela
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One big misconception in strength training, for the average person, is that you do one set…stand around for five minutes…do a second set, and repeat.

Strength training doesn’t have to be this way. In fact unless, we’re talking about elite competition lifters, and good strength workout can have a nice cardiovascular component to it, but not one that leaves you feeling you just sprinted a half marathon.

In the video below I highlight 2 kettlebell exercises and 1 barbell exercise that I believe to be great strength exercises. When you combine all three of them together you have both a full body workout, and a highly effective strength workout.

Check it out…

This is quite possibly one of my favorite workout styles. Recently I dropped a few pounds and in the process I was worried about losing all of my strength. (Ok, so maybe not all of it.) I wanted to make sure I didn’t see a significant decrease in my strength though.

I decided to start incorporating strength workouts like this, that utilize specific strength exercises, but are not intentionally meant to be met con based. I’ve found them to be wonders for keeping my strength up while my weight stays lower.

Tags: fat loss, kettlebell training, womens strength training by Pamela
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My three favorite kettlebell exercises are Turkish get-ups, windmills, and single leg deadlifts. The video above combines two of my favorite kettlebell exercises with push ups.

The idea behind this workout is for a focus on strength. The turkish get up and the single leg deadlift should both be performed slowly and under control. For each kettlebell exercise chose a weight that allows you to work hard, but not go to failure.

When you get to your push ups, I like to do my push ups with my elbows tight to my torso. They are a little harder to do this way, but make for a much stronger push up.

The full workout:

3/3 Turkish Get Ups
5/5 Single Leg Deadlifts
10 Push Ups

Based on the amount of time you have to workout and your fitness ability, try completing between 4-6 rounds.

Tags: exercise by Pamela
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