I like strong curves. They have a beginners weights program as well as a beginners bodyweight program.

I'd say with warmup and cool down - probably 45 minutes to an hour.

Here's a link to the templates:
http://bretcontreras.com/wp-content/uploads/Strong-Curves-Workout-Templates.pdf

tiffanylacourse wrote: »

It's a glute focused workout program. I'm starting Booty-ful Beginnings (the beginners program) on Monday and I edited my version to not include any of the cable machine work - as I don't have cables at home. I modified it to what works for me. Here's my version for weeks 1-4:

That's kinda hard to see - here it is in plain text:

WORKOUT A - Weeks 1-4

A1: Bodyweight glute bridge 3 sets, 10-20 reps
A2: One arm dumbbell row 3 sets, 8-12 reps (each)
B1: Bodyweight box squat 3 sets, 10-20 reps
B2: Barbell bench press 3 sets, 8-12 reps
Dumbbell Romanian deadlift 3 sets, 10-20 reps
Side lying abduction 1 set, 15-30 reps (each)
Front plank 1 set, 20-120 seconds
Side plank from knees 1 set, 20-60 seconds, each side

WORKOUT B - Weeks 1-4

A1: Bodyweight foot elevated single-leg glute bridge 3 sets, 10-20 reps
A2: Bent Over DB Row 3 sets, 8-12 reps (each)
B1: Bodyweight step up 3 sets, 10-20 reps (each)
B2: Seated dumbbell press 3 sets, 8-12 reps
Swiss ball bodyweight 45-degree back ext. 3 sets, 10-20 reps
Side lying clam 1 set, 15-30 reps (each)
Crunch 1 set, 15-30 reps
Side crunch 1 set, 15-30 (each)

WORKOUT C - Weeks 1-4

A1: Glute march 3 sets, 60 sec
A2: Bent over barbell row 3 sets, 8-12 reps
B1: Bodyweight parallel squat 3 sets, 10-20 reps
B2: Dumbbell incline press 3 sets, 8-12 reps
Bodyweight single-leg RDL 3 sets, 10-20 reps (each side)
Side lunges 1 set, 10-20 steps (each side)
RKC plank 1 set, 10-30 sec
Barbell Twist 1 set, 10 reps (each side)

*Note: Perform one set of A1, and immediately follow it with one set of A2. Rest 30-­90 seconds and repeat until all sets are completed. Do the same for B1 and B2.

The book recommends doing 4 days a week - A, B, A, C - so that is what I plan to do.

No problem! Let me know when you start (if you do) - I'm starting Monday 5/16 - I'd love an accountability buddy!

Awesome! I will be M, T, TH, F

crystalsan726 wrote: »

I follow this one
https://www.muscleandstrength.com/workouts/dumbbell-only-home-or-gym-fullbody-workout.html

This looks good... how is it working for you??

Some great recommendations - http://community.myfitnesspal.com/en/discussion/10332083/which-lifting-program-is-the-best-for-you/p1