Seeking feedback on my workout plan

crewgirl86

I tend to be most successful when I work directly with a trainer or attend many group fitness classes (led by a knowledgable, experienced instructor) but doing that every single day is out of the budget for me right now. I would ultimately love to hire a personal trainer and learn how to lift correctly (for now I am at least starting to read the Strong Curves book, but lifting without someone there to help me is intimidating me.)

I am trying to create a plan to help achieve my goals for now, and I would love to get some feedback. And yes, I know nutrition is key over anything when it comes to weight loss and I've got that under lock. So just looking for feedback on my workout plan.

FYI, I am a 30 year old female, 5'7, 158 lbs. I have lost a little over 40 pounds, but it has taken about 1.5 years of steady diet and exercise, with some breaks. I am looking to ultimately lose about 20 more lbs (it's OK with me if that takes 3 months or more.)

Day 1: group fitness circuit class (more cardio focused- burpees, box jumps, rowing, etc. with some work with 8-12 lb free weights)

Day 2: LEG DAY (on my own)
10 minute core warm up, then:
30 minute AMRAP, consisting of:
.25 treadmill mile run
12 kettlebell swings
12 kettlebell goblet squats
12 (each side) kettle bell single leg dead lift
12 (each side) kettle bell lunge

Day 3: UPPER BODY???? (no idea what to do here, honestly... would love tips)

Day 4: Spinning class (endurance and HIIT)

Day 5: FULL BODY (on my own, using ~10 lb weights)
10 minute core warm up, then:
30 minute AMRAP, consisting of:
20 lunges w/bent over row
20 squats with shoulder press
20 sumo squats w/upright row
20 dumbbell sit ups
20 glute bridges with chest press

Day 6: Spinning class (endurance and HIIT)

THANK YOU for reading this far. Would LOVE any thoughts or advice anyone could share!

lorrpb

Congrats on your loss so far. It might take more than 3 months to lose the last 20 lbs. Probably more like 30 weeks with consistency. 10 weeks for the first 10 and 20 weeks for the last 10.if you're just getting back into exercise, which it sounds like, I suggest starting with 3 days for at least a month, then add 1 day each month. Too many people go too hard too fast and end up fatigued, burnt out, or injured. Would hate to see that happen.

I will let other wise people here comment on the specific exercises.

malibu927

Unless you’re an experienced lifter, go with Strong Curves or another beginner program and ask one of the trainers at the gym if they can help you get the form for the lifts down.

jjpptt2

Let me start by asking what equipment you have available to you? Are you going to a gym, or lifting at home?