help with a workout schedule

Is Jillianmichaels.com free? Awesome! Good luck Kpepper! I am not qualified to comment.. I struggle with the same thing!

If you have 6 days.....

I do strength training circuits tues, thurs, sat (both arms and legs and abs) take 3 moves (circuit 1) and do one right after each other no rest then 60 sec rest and repeat 3 times) gets your heart rate pumping - then do circuit 2 same way- I do 3 circuits each day and a different 3 each day. so there are actually 27 moves I do in one week ....- and if I have the energy left 20 min walk on treadmill...or walk the doggies
example circuit 1

Free squats 6-8 (heavy weights!! )
dumbell curls 12-15 each arm
tricep pull downs 12

with enough weight that you can do all the moves but the last one is really hard - dont worry you wont get huge...

and do HIIT cardio on Mondays, Weds, friday

with Sunday off

good luck - there is also a book called New Rules for Lifting for Women- might be helpful....

jillianmichaels.com is not free, however you maybe able to get a 7 day free trial. I found getting myself a personal trainer helped, I know its costly, but after a while I didn't need him so much as I learnt about trainging myself. I also use youtube to get circuit and other exercise ideas as some people post workouts on there.

Although you might not think to visit this site, I challenge you to give this a try.

www.bodybuilding.com

In the upper left hand corner chose "Plan" and then go through the selections, choosing Female, your age group and your goal (weight loss). They provide plans, including video's, nutritional ideas, workout schedule to include printouts for you to record your progress and other support.

I would suggest that you take their caloric requirements with a grain of salt, depending on your weight loss goals. I use a different calculation to figure out my intake, which is about 300 calories lower than what they recommend for me.

Check it out. It's all free.

I don't go to Jillian Michaels website but her DVD workouts are fairly cheap at Target. About $10 each. I do the 6 week 6 pack, and 30 Day shred 5 days a week and then walk just about everyday for 30 minutes as well.

This book is awesome has all kinds of workouts you can do for different parts of your body. I may just pull it out and dust it off since I'm getting back into the swing of things.

The Body Sculpting Bible for Women, Revised Edition: The Way to Physical Perfection

http://www.amazon.com/Body-Sculpting-Bible-Women-Revised/dp/1578262399/ref=pd_sim_b_1

I did not think that Jillianmichaels.com was free but I did hear it was good. Maybe it is time to hire a trainer!

I would go with the trainer! A lot of gyms offer a free session or two with a trainer just so that you can learn what to do and what the proper form looks like. Thats what i did and now I'm hooked!

I've never tried it, but I hear a lot of people like the Coach to 5k programs.

If you're new to lifting I would suggest a full body workout or a 2 day split.
Once you've been working out for a year or two you can split things up into working a couple body parts per day.

For full body workouts you wanna stick to compound movements if you can and try to hit everything. And you would be off every other day (do cardio if you're trying to lose weight)

MON ON
TUES Cardio ( low intensity)
Wed ON
THURS Cardio (intervals) Look into HIIT
Friday ON
Sat cardio or rest
Sunday rest

bodybuilding.com has where you can find a program based on sex, age and goals. But here's a basic workout depending on your gyms equipment (broken down by muscles, you can pick and choose)

5 minute warmup on treadmill or elliptical

Chest: Benchpress, Pec Flies, Incline DB press
Shoulders: DB Lateral Raise, Front Raise, Military Press
Biceps: EZ barl curls db curls
Triceps: Triceps pushdowns dips (can be assisted dips if you have the machine)
Quads: If you're willing to learn to squat that would be great as it's a full body workout. Otherwise leg press
Glutes: Leg Press. Your gym should also have a glute machine
Calves: Should have a machine. Or do standing calf raises
Hamstrings: Find a machine.
core work: planks
Back: Seated Rows, lat pulldowns

Also try to hit hip abduction and adduction machines.

Just pick a few and get started.

Fitstudio.com has fantastic workout programs for free. I just finished the first week of the bcx Boot Camp program and i feel great. I have noticed a MAJOR difference. I highly recommend it.