Help creating free weight program

ghsfitnesspal

Hi folks,

I've searched the forums and websites like body building and nerdfitness, and have some good pointers, but would anyone mind helping me put together a program that uses what I have to the best effect please?

I'm unfortunately unable to afford a gym, or buy any more weights, money is stupidly tight, although I've put notes up for any barbells going spare on Freecycle et al.

Female, 27, about 170lb and 5"9.
Body fat about 43% according to one of the hand held testers so rather needs improving.
Free weights 1.1kg, 2.3kg and 4.5kg - the last is too heavy for me to lift more than 5 or 6 times at the moment.
Average around 1600-1700 having glanced at my diary

I know of squats, rows, side bends, sit up, push up, jump lunges, bicep curl, box jumps and from nerdfitness.com I do a push/pull/other every 48 hours, which advises 2-4 sets of 8-10 reps.

I don't know how to integrate the weights in there to become stronger more efficiently. I cant do pistol squats at all or more than one pushup (terrible terrible shoulder strength). I see wonderful results with women following NROLFW - now to replicate the effects with what I have as far as possible

If you can help, please do! Thanks

ghsfitnesspal

Bump for the US crew who might be around now!

farsteve

Do you have any type of equipment, barbells, weights, dumbells, benches, etc? Or are you looking for a completely equipment free workout?

ghsfitnesspal

No equiptment whatsoever - I realise it's a big question!

I have stairs at home for box jumps and running up and down, and the weights and of course body weight - but how to put it all into a program to follow would make it easier to do!

ilovedeadlifts

I'd do some googling for bodyweight programs

farsteve

Google Death by Body Weight. I can't get to the site at work.

I'm sure there are some good programs on You Tube, I just don't do much You Tube to be able to really recommend something.

Edited to Add:

Yes I can get there. Here is the link

http://www.t-nation.com/free_online_article/sports_body_training_performance/death_by_bodyweight