No Kettlebell, No Problem, Dumbbell Swings

I love having kettlebell swings in my workouts.  It’s a great explosive exercise that gets your heart rate going.  When you pair kettlebell swings up with bodyweight exercises such as push up and/or pull ups you walk away with a nice full body workout that doesn’t take much time.

If you don’t have access to a kettlebell you can still do swings with a dumbbell.  The grip is slightly different but the movement patterns remain the same.  This is my preferred way of doing dumbbell swings, so when you’re limited on equipment try this out.

Total Body Breakthrough

I’m excited about this, check it out…

FOR IMMEDIATE RELEASE

Strength and Conditioning Coach, Pamela MacElree, Signs Publishing Deal With CelebrityPress To Release New Book “Total Body Breakthroughs”

Pamela MacElree, strength and conditioning coach and fitness expert, has recently signed a publishing deal with marketing and business book publisher, CelebrityPress, along with other fitness experts, to release the book “Total Body Breakthroughs.”

Philadelphia, Pa. – September 15, 2010 – Pamela MacElree, co-owner of Urban Athlete, has joined with CelebrityPress and other leading fitness experts from across the world, to co-write and publish a new book titled, “Total Body Breakthroughs.” Celebrity Press™, founded by JW Dicks, Esq. and Nick Nanton, Esq, is a business book publisher that publishes books from thought leaders around the world.

Pamela MacElree holds a Bachelor of Science degree from The Pennsylvania State University and is currently completing a Masters of Science in Exercise Science, with a focus on Injury Prevention and Performance Enhancement from California University of Pennsylvania. Pamela has also collaborated on developing and delivering the only peer-reviewed and most comprehensive Kettlebell training certification for Fitness Professionals in the United States and Germany.

The forthcoming book, “Total Body Breakthroughs” will feature Pamela MacElree along with some of the world’s leading health and fitness experts. The book will be covering the subjects of total body health, fitness and nutrition, and is designed to help people find a breakthrough fitness strategy that works for them. The book will highlight proven holistic approaches to physical fitness, health, mindset and nutrition.

Learn more about Pamela MacElree at http://www.UrbanAthlete.tv

About Pamela MacElree:

Pamela MacElree holds a Bachelor of Science degree from The Pennsylvania State University and is currently completing a Masters of Science in Exercise Science, with a focus on Injury Prevention and Performance Enhancement from California University of Pennsylvania. Pamela is co-owner of Urban Athlete, which operates a strength and conditioning studio and Brazilian Jiu-Jitsu academy in Philadelphia, Pennsylvania.

Pamela is an independent contractor for one of North America’s largest pharmaceutical companies, supplying health and wellness education to its employees. Along with Kettlebell Athletics, she has collaborated on developing and delivering the only peer-reviewed and most comprehensive Kettlebell training certification for Fitness Professionals in the United States and Germany, Pamela has also created training programs for local men and women’s rugby and squash teams.

Pamela lives in Philadelphia, Pennsylvania and enjoys workouts in the park with her two rescue dogs, Bella and Leo.

Learn more about Pamela MacElree at http://www.UrbanAthlete.tv and http://PMacStrong.com

Kettlebell Windmill Complex

I’ve been doing a lot of working out while on the west coast. Not sure if it’s the environment, seems like most people exercise here whenever they can. Regardless, I’ve been able to get in a few beach workouts, some traditional workouts, and some Muay Thai and Brazilian Jiu-Jitsu.

This is a short little clip of a Kettlebell Complex combing the clean, press, and windmill together. These short quick workouts are great for the beach environment, or if you have a short amount of workout time available to you.

Vary Your Training Stimulus

Even the most intense workouts might allow your body to reach a plateau if you don’t have a watchful eye.

This week I’m in the LA area between two weekend long Kettlebell Athletics Kettlebell Certifications I do with Jason C. Brown. While I’m here I’m going to get to train with a few friends who I don’t see often, it’ll be cool to switch things up a little bit. I’m expecting a few differences when compared with my own workouts.

In fact, I’ve already hit a double workout my first day in Torrance. I was pretty excited about it, had a great hour long session training Muay Thai with my friend Megan and her instructor, took a two hour break then took an awesome BJJ class at Rigan Machado’s.

It’s not that I haven’t done these things before, it’s just I don’t typically do them in back to back sessions, let a lone in the same day. Yet, I feel great today! I’ve been working all morning so I’m off to the beach to do a kettlebell and TRX workout soon, no worries we’re gonna film it, and I’ll post it here for you.

Stay tuned…

St. Patrick’s Day

To say it’s been a crazy few weeks, is clearly an understatement, no need for excuses though.

I’ve got a great workout for you for March, and because it’s been so long, I’ve actually filmed two workouts for you.

Here’s the first one…

As usual, a full body workout. You’ll want to do descending sets with the first two exercises of dumbbell snatches and band squats. If you’re well conditioned try to decrease reps of 10-9-8-7-6-5-4-3-2-1 for the dumbbell snatches, and then 20-18-16-14-12-10-8-6-4-2 for the band squats.

If you’re less conditioned or just starting off descend your reps by two for the dumbbell snatches. Your workout will look like this: 10-8-6-4-2 for the snatches and 20-16-12-8-4 for the band squats.

Here’s the second workout…

This workout is great because it can be completed in under 20 minutes. If you’re short on time, this high intensity kettlebell complex will ceratinly make you feel like you got your time in for the day.

Set a timer for 30 seconds, complete each kettlebell exercise for 30 seconds. At the end of each round of exercises completed rest for 60 seconds. This kettlebell complex consists of kettlebell snatches, kettlebell push presses, kettlebell swings, RDLs, and burpee deadlifts.

Give them both a try and let me know how it goes below.