Is my plan solid?

AmiAlcocer

Right now I'm sitting around 160.8 at 5'3. I'm aiming to lose 40lbs more, but I've already lost around 50lbs. At this point, outside of having a very active job, I didn't do much exercise. My goal is to not just be smaller, but have a much nicer body. Small, tight waist & a nice booty (currently suffering from pancake rear). I would like to aim for the muscularity of the fitness models in bodybuilding competitions, if that's any help.

I'm still cutting, so not expecting to add muscle, but if I can at least maintain what I have, maybe when the rest of this fat leaves, I'll like the shape I'm in and won't have to start from scratch building muscle.

Caveat: I can't go to a gym. Finances, childcare & working opposite shifts from hubby make it incredibly difficult. If it's difficult, I won't do it. I have access to a weight bench (adjustable to decline & a couple different inclines), adjustable up to 40lbs each hand weights, a pull up bar, and some resistance bands. A weight bar & plates are out, there's not much room for them and the needed power cage.

So far I've added 30 min of biking (on my stationary bike), getting in at least 7 miles, hopefully more as time passes. Cardio has never been my problem, though. I'm a cardio-high addict. lol

Strength training, so far, this is what I've put together:
Day A:
Regular Lunge
Reverse Lunge
Squats
Row (regular & low)
Pull ups (can't do these yet, working up to them by slinging a leash over the pull up bar & doing inverse rows)


Day B:
Hip thrusts
Dead lift (modified due to dumbells, thinking of getting a bag of sand too for it, no space for a bar)
Dips
Push ups

As I get better I will modify the exercise to make it 'harder' either by adding weights or changing angles, etc. I will lift heavy (trying to keep my total reps to 25 max). Am I missing anything? The workouts right now are hard, and I am incredibly sore afterwards, but I know that's not a sign of a good workout. It also doesn't take me long to do them (around 30 min) and my past experience with strength training is the total opposite. Those would usually take for.ev.ah.

I guess I am unsure due to the small amount of different exercises + total time to complete them means I'm missing something big & important.

Thanks!

JenMc14

I'd add in DB bench and some sort of overhead press. I know muscleandstrength.com has a dumbbell only workout. If you're totally new, I'd recommend using an established program, even if you have to modify for dumbbells.

AmiAlcocer

I'd add in DB bench and some sort of overhead press. I know muscleandstrength.com has a dumbbell only workout. If you're totally new, I'd recommend using an established program, even if you have to modify for dumbbells.

Thanks! I think once I can do pull ups that will take care of the overhead press, but until then it's a good one to add so that I *can* finally do a pull up. I *will* do a pull up at least once in my life!

I'm not totally new to weight training. I'm a bit frustrated with a lot of the 'established' programs out there because I'd have to modify a big chunk of them, either for not having the equipment, the reps are too high or there are a lot of 'single joint' moves. I'm not looking to remold my body too much, since other than my booty & waist, I like my proportions.

spickard34

Honestly if you have weights at home and a tight time line I would get Jilian Micheals Ripped in 30 programs or Bob Hardo Cardio Max both you can get at walmart and are 25-30mins and they have cardio and weights all in one. I mean you can increase weight according to what you can lift but for me it is easier then remembering what to do and keeps me motivated switching between the two. Also there is a website called myfitnessblender.com it is free to use and they have all sorts of workouts. You can even put in a time limit on there and custom the workouts to the tools you have. I love both, but your plan does look excellent

DavPul

while there's nothing inherently wrong with your plan, at this stage and with that little volume i'd probably go ahead and work my whole body every other day instead of splitting the workout in two.