Free Personal Training Program?

First of all, you were smart to utilize the services of a personal trainer. Hopefully, you gained some insight from that experience.

I'm not aware of an online personal trainer entity, but I did find value in this website: http://www.bodybuilding.com/exercises/ ... I was able to put together a program of exercises based on watching the videos. And I bookmarked that site on my smartphone, so if I was at the gym, I could open it up and watch the video again if I needed a refresher.

I used the services of a personal trainer for sometime, and I think the two biggest benefits from that experience was learning proper form/technique and understanding mind-to-memory connection. Both of these things might be a bit tougher to obtain on your own, so an option might be to try and find experienced lifters and ask for feedback or help if they have a free moment. Whenever I try something new, or feel like I'm not getting a benefit from a particular exercise, I'll ask someone to watch my form or get feedback. And if that person isn't of help, ask someone else. Or maybe grab a personal trainer who's not with a client for a moment of his/her time to watch you.

There's a few apps that also might help. I've used Fitness Trainer and Fitness Pro. I think Bodybuilding.com has an app as well?

Maybe some other folks might offer some additional suggestions.

Good luck to you!

if you know the name of an excercise then just look up how to videos online. You can get a lot of info on proper form from youtube.

If you are going to the gym and trying to lift weight that is heavy for you then you are doing well so far, much better then most that don't even go or just do cardio. Good work.

google "stronglifts". Make these excercises absolute staples in your routine.

I'm going to have to agree with Chris. I work with a trainer for the next two weeks, and it has completely changed the way I am in the Gym. Form is everything, as I've learned! The money was definitely hard to throw down, but my gym had a special where you could break the payments up over 3 months, so I was able to purchase about a month worth of sessions. The things i've learned in just the few short weeks i've been working with him, have been worth the money 2 times over, in my opinion. Especially the mind-muscle connection. It's something I never really knew I was missing out, back when I was a youngin, just throwing up weights with bad form to get big numbers.

I suggest building your own program of exercises from bodybuilding.com as well, it really is a great resource, as long as you don't venture into the "Misc" section of the forums. (trust me, stay far far away lol). When you lift with resistance/heavy it not only burns calories, but it also changes the shape of the muscles you work. Find the parts of you that you would like to improve or change, and then look up exercises to hit those muscle groups. Just changing the shape of the muscles, even if you haven't dropped a lot of fat, will still give you a better look closer to what your goals are.

Another thing you can do, if you have a "morally gray" compass like I do sometimes, is find a good routine that normally cost money and just download it, and see what they do, then just apply that in the gym. Again, it's kind of a shady thing to do, but sometimes you gotta do what you gotta do when you're ballin on a budget. If the stuff works for you, then just purchase a legit copy. Plenty of friends did this with P90X.

Also, There are apps on the android and itunes market that have videos and animated pictures to show you the proper form to do mostly any exercise you can think of. The BB.com app does as well, I believe.

Good luck!

If it is lifting you are interested in I would also suggest reading New Rules of Lifting for Women and Strength Training for Women... Both of these have wonderful insights to help you understand the requirements and the effects weights have on women. Also both have plans you can follow, and step by step instruction on how... STFW even helps you with your breathing... Good luck!

I found this useful and you can do it at home with no equipment: http://www.nerdfitness.com/blog/2009/12/09/beginner-body-weight-workout-burn-fat-build-muscle/