It's frowned upon in most gyms but power cleans are by far my favorite/least favorite. They can be very awkward at first but once you get the form down they are a total body workout. Back in high school my football coach emphasized power cleans in our workout program it paid off on the field. I got in trouble with my gym however when I set up a bar and began doing cleans. After cleans its would be triceps extensions, and incline press.

I have recently adopted this philosphy also....lots of weights, with some cardio. Like MP, I love to run!! But I am finding that my metabolism is completely tanking as I age, and I need to build muscle to help with weight loss and changing my body shape. So in the last few weeks, I've tried to work two body parts each day, and do cardio at least 4 days/week.

I like the following:

walking lunges, triceps kickbacks, hamstring work on an exercise ball, and the captain's chair for abs (I hate ab work!)

R

What's up, El Mirage?!? I have too look up how to do power cleans. Do you go to a gym now? Which one?

Running, I'm so happy that there are other women out there with my mentality about cardio/lifting. It IS about body composition. I'm actually dropping weight without even trying. Don't tell anyone that because I might get strung-up by those struggling like I was. I am going to youtube captain's chair too.

Mel - I found a book that was an awesome "Refresher" for me back into the lifting world. It's called 101 Workouts: For Women: Everything You Need to Get a Lean, Strong, and Fit Physique It's written by Muscle and Fitness Hers Magazine. The cover has a dark haired woman in a pink sports bra. (Too lazy to post the link.) Anyway, for about $15, it has a TON of really great exercises in it.

Some of my favorite advanced abs exercises are (I forget the technical names):
Plank with knee drops
V-Sits
Partner Medicine Ball toss into a crunch
Jacknkife (on a balance ball)
Captains Chair Leg Raise - Lifts and curls - with a weight plate if you can
One I called Tie Your Shoes. Lie on your back with legs directly up so that your shoelaces are dangling over your waist (soles of feet facing ceiling). Alternate hands (and arms) up to the laces for 15 straight reps on each side.