Strength Training. 30 mins, 3x a week. Possible?

Chalean Extreme - you need dumbells (or a set of resistance bands - you only get one with the program) and it takes between 35- 45 minutes...Love it!
You lift three times a week (three different routines - mostly compund movements) - and there is a cardio component as well for the other two days if you want to do that...
Three phases with three different routines in each - the first month is reps 8-10, the second month you go as heavy as you can (6-8 reps) and the third is higher reps - 10-12 but with compund moves - so you go a little lighter.....She explains form as well the technical stuff really well...
I get bored doing stronglifts or any dvd's for too long, but I'm in my third month with her and love every second of it!
If you want to get dumbells, the adjustables (select tech or powerblocks) are great, or if you want to do it a little cheaper, the resistance bands also works - provided you get a variety of them...
Her set was the best dvd investment I've ever made! (and no, I'm not a beachbody coach, I got mine from Amazon and just loves it....

If you don't want to buy the dvd's - look at a book called "smart girls do dumbells - 30 days with different routines - I started lifting with that....

Absolutely possible. My own workout takes about less than 45 mins if I'm alone (slightly longer if training with a partner) and I'm probably doing double what you should be doing. Impossible to give recommendations without knowing what your equipment limitations in your building are. If they have a decent set of dumbbells, you're off to a good start. If all they have is a Universal machine, it's going to be a lot harder.

Also, Chalean Extreme is NOT a strength training routine, and neither is any DVD program save the pure lifting dvd portions of P90

(slightly longer if i'm taking pictures of myself curling in the curl rack)

fixed that for you.

:mad: ooohhh he's one of THOSE people

http://www.muscleandstrength.com/workouts/dumbbell-only-home-or-gym-fullbody-workout.html

I've been doing this for 2-3 weeks. Am really seeing results. Takes me about 45 min.

I lift 3 times per week - the entire session takes 1 hour which includes getting changed, warm up, weights, cool down and shower. I do mainly compound exercises like squats and deadlifts as well as dumb bell chest press and lunges. There has been a noticeable difference to my strength and muscle definition. Give it a go, you'll love it. I do 3 sets of 10-12 reps and absolutely sweat my butt off.

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Absolutely possible. My own workout takes about less than 45 mins if I'm alone (slightly longer if training with a partner) and I'm probably doing double what you should be doing. Impossible to give recommendations without knowing what your equipment limitations in your building are. If they have a decent set of dumbbells, you're off to a good start. If all they have is a Universal machine, it's going to be a lot harder.

Also, Chalean Extreme is NOT a strength training routine, and neither is any DVD program save the pure lifting dvd portions of P90

Have you done Chalean extreme? There is no grunting (well not much) but there is definitely lifting heavy to the point of failure - and in three months I saw serious muscle definition (without losing an ounce of weight on the scale, I have upped the weight on my squats from 2x 35lbs dumbells to 2x 50lbs, my deadlifts (straight leg and one legged) from 2x40 to 2x60...etc etc.... I know in the bro world thats nothing - but that's Ok for me.....:drinker:
I don't give a flying fish if the grunting broscience guys don't see it as strength training - it is training with heavy weights (for me) which improves my strengh and somehow makes me look better in jeans....
Standard Overhead Press
Single-Leg Lunge
Standing Reverse Fly
Standing Arnold Press
Single-Leg Dead Lifts
Bent-Over Lat Raise
Frontal Shoulder Press
Single-Leg Tap Lunges
Lateral Delt Raise

Sumo Squat with Bicep Curl
Lunge with One-Arm Tricep Extension
Sumo Squat with Overhead Tricep Extension
Dead Lift with Double Row
Bowler’s Lunge with Single-Arm Row
Bicep Curls with Abductor Balance
Forward-Lean Lunge with Double Row
Triple-Threat Push-Ups
Doesn't quite look like ballet to me.......

Also, Chalean Extreme is NOT a strength training routine, and neither is any DVD program save the pure lifting dvd portions of P90

Have you done Chalean extreme? There is no grunting (well not much) but there is definitely lifting heavy to the point of failure - and in three months I saw serious muscle definition (without losing an ounce of weight on the scale, I have upped the weight on my squats from 2x 35lbs dumbells to 2x 50lbs, my deadlifts (straight leg and one legged) from 2x40 to 2x60...etc etc.... I know in the bro world thats nothing - but that's Ok for me.....:drinker:
I don't give a flying fish if the grunting broscience guys don't see it as strength training - it is training with heavy weights (for me) which improves my strengh and somehow makes me look better in jeans....
Standard Overhead Press
Single-Leg Lunge
Standing Reverse Fly
Standing Arnold Press
Single-Leg Dead Lifts
Bent-Over Lat Raise
Frontal Shoulder Press
Single-Leg Tap Lunges
Lateral Delt Raise

Sumo Squat with Bicep Curl
Lunge with One-Arm Tricep Extension
Sumo Squat with Overhead Tricep Extension
Dead Lift with Double Row
Bowler’s Lunge with Single-Arm Row
Bicep Curls with Abductor Balance
Forward-Lean Lunge with Double Row
Triple-Threat Push-Ups
Doesn't quite look like ballet to me.......

Those are some terrific exercises. I do some of them myself. The difference is that the resistance (read:weights) are too light and the reps are too high. I'm not talking for my "bro" world. I mean in the "sis" world too. And as Jess mentions, you could get the benefits of pretty much everything on that list with 3 simple exercises. Easy to learn, easy to do, quick to be done and get out of the gym. To each their own tho.

Also, Chalean Extreme is NOT a strength training routine, and neither is any DVD program save the pure lifting dvd portions of P90

Have you done Chalean extreme? There is no grunting (well not much) but there is definitely lifting heavy to the point of failure - and in three months I saw serious muscle definition (without losing an ounce of weight on the scale, I have upped the weight on my squats from 2x 35lbs dumbells to 2x 50lbs, my deadlifts (straight leg and one legged) from 2x40 to 2x60...etc etc.... I know in the bro world thats nothing - but that's Ok for me.....:drinker:
I don't give a flying fish if the grunting broscience guys don't see it as strength training - it is training with heavy weights (for me) which improves my strengh and somehow makes me look better in jeans....
Standard Overhead Press
Single-Leg Lunge
Standing Reverse Fly
Standing Arnold Press
Single-Leg Dead Lifts
Bent-Over Lat Raise
Frontal Shoulder Press
Single-Leg Tap Lunges
Lateral Delt Raise

Sumo Squat with Bicep Curl
Lunge with One-Arm Tricep Extension
Sumo Squat with Overhead Tricep Extension
Dead Lift with Double Row
Bowler’s Lunge with Single-Arm Row
Bicep Curls with Abductor Balance
Forward-Lean Lunge with Double Row
Triple-Threat Push-Ups
Doesn't quite look like ballet to me.......

Those are some terrific exercises. I do some of them myself. The difference is that the resistance (read:weights) are too light and the reps are too high. I'm not talking for my "bro" world. I mean in the "sis" world too. And as Jess mentions, you could get the benefits of pretty much everything on that list with 3 simple exercises. Easy to learn, easy to do, quick to be done and get out of the gym. To each their own tho.

Ah, managed to get out of the squat rack now then have we? :bigsmile:

Thanks guys.
I have dumbells, a bar but the bar just slides on this rack thing and can't come off, some benches, one stepper thing, and something like this

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ah. yu have a smith rack and that there is a cable rack.
the smith will get you squats, upright rows, seated overhead presses and deadlifts and the cables will do a variety of other exercises. they are better than just having a couple isolated machines or a few DB's.
You can certainly work up to weight on these two, but when you transfer over to free weights from the smith to do your squats and deads, your initial sets will be at lower weights due to the loss of the the resistance compensation.

New rules of Lifting for Women is a great beginning program. I would start there. Don't use the smith machin for squats. It is not the natural position fo your body. You will learn them wrong. Just my opinion.

Also, Chalean Extreme is NOT a strength training routine, and neither is any DVD program save the pure lifting dvd portions of P90

Have you done Chalean extreme? There is no grunting (well not much) but there is definitely lifting heavy to the point of failure - and in three months I saw serious muscle definition (without losing an ounce of weight on the scale, I have upped the weight on my squats from 2x 35lbs dumbells to 2x 50lbs, my deadlifts (straight leg and one legged) from 2x40 to 2x60...etc etc.... I know in the bro world thats nothing - but that's Ok for me.....:drinker:
I don't give a flying fish if the grunting broscience guys don't see it as strength training - it is training with heavy weights (for me) which improves my strengh and somehow makes me look better in jeans....
Standard Overhead Press
Single-Leg Lunge
Standing Reverse Fly
Standing Arnold Press
Single-Leg Dead Lifts
Bent-Over Lat Raise
Frontal Shoulder Press
Single-Leg Tap Lunges
Lateral Delt Raise

Sumo Squat with Bicep Curl
Lunge with One-Arm Tricep Extension
Sumo Squat with Overhead Tricep Extension
Dead Lift with Double Row
Bowler’s Lunge with Single-Arm Row
Bicep Curls with Abductor Balance
Forward-Lean Lunge with Double Row
Triple-Threat Push-Ups
Doesn't quite look like ballet to me.......

Those are some terrific exercises. I do some of them myself. The difference is that the resistance (read:weights) are too light and the reps are too high. I'm not talking for my "bro" world. I mean in the "sis" world too. And as Jess mentions, you could get the benefits of pretty much everything on that list with 3 simple exercises. Easy to learn, easy to do, quick to be done and get out of the gym. To each their own tho.

I'm currently doing Chalean, and you must have really never done this program. I'm currently in the "push" phase and the whole point of the push phase is to LIFT HEAVY so that you fail at 6-8 reps. The other phases have you fail at 10-12 reps. The whole motto of the series is "lift heavy or go home". I have to use the select techs to get heavier resistance than the light dumbbells I previously owned. Chalean extreme IS strength training.

I'm currently doing Chalean, and you must have really never done this program. I'm currently in the "push" phase and the whole point of the push phase is to LIFT HEAVY so that you fail at 6-8 reps. The other phases have you fail at 10-12 reps. The whole motto of the series is "lift heavy or go home". I have to use the select techs to get heavier resistance than the light dumbbells I previously owned. Chalean extreme IS strength training.

I stand corrected. My bad

5x5 is overkill IMO... a beginner benefits from that much volume vs. e.g. 3x5+1x5 deadlifts under two conditions:
1) You have never lifted before in your life and are eating a large surplus (in which case you'll get some minor benefits for 6-8 weeks)
2) You are on steroids

If you are eating at a caloric deficit, you need even less volume than even 3x5 (which is great for beginners on a surplus). For a simple but very effective ~45 minute beginner routine, try:
Simple reverse pyramid routine, 3x/week, ~45 mins per workout
Warm-up (1-3 sets, barx5 reps, 50% working weightx5 reps, 75% working weightx2-3 reps), no need to rest between sets
3 working sets
set 1: max weight, 6-8 reps
set 2: take 10-15% of the weight off, 8-10 reps
set 3: take 10-15% of the weight off, 10-12 reps
Day 1: Deadlift, Bench Press
Day 2: Military Press, Chin-up
Day 3: Squat, Dip