Well that sucks! hopefully someone will be able to help you out. I'm going to ask my p/t to write me up a program for home. I see her 2 x a week but I'd love to know what I should be doing at home & I always lose interest/focus if I don't have a set routine.

Hey there, I'm a 5'2" female, weighing in at about 72kg. I'm getting there in my fitness levels so my PT wrote me a new cardio/weights program, its a bit hard to share without showing you, but here goes:

* 10 min warm up - cardio of your own choosing.

* Grinder (exercise bike thingy for your arms) set on level 15 (about 3/4 of the way up) for 2 mins, aim for 800m.

* Get a step (like reebok step) and make it as high as you can with the steps underneath.

* Do 10 tuck jumps on and off the step.

* Get 2x10kg dumbells and hold one in each hand and do step ups for one minute.

* Cross trainer (ours has a program called ramp it down but basically its one big hill), set it to 3/4's of the highest level it goes to. Do 10 mins. If I can't use the one with the hill program, I start at level 10, every minute I put it up a level up to 6 mins and then put it down a level every minute after that.

* Squats- hold a 3kg dumbell in each hand and hold at shoulder level, as you push up out of the squat push the dumbells toward the ceiling, as you go down pull them back down to your shoulders, holding your elbows in. 3 sets of 20 reps.

* Jump squats - no dumbells this time, just squat and then jump out of the squat lifting your arms up toward the ceiling. 3 sets of 10 reps.

* Shoulder press - whatever weight you're comfortable with, I'm at 20kg, do 3 sets of 12 reps

* Seated Row - same as above, I'm at 25kg. 3 sets of 12 reps

* Treadmill - elevation at maximum, speed between 5 and 6km/hr (I'm quite short though 5'2"). 5 mins.

* Stationary bike - depending on the type of bike as to the levels you have it on. I start on level 5 and every minute put it up a level till I'm up on level 9. 5 mins. I should note that last week I used a different bike where the levels weren't the same and started on level 10. Basically by the last minute you should be struggling to even pedal! hehe

* Abs - 3kg medicine ball twists. 3 sets of 20

* Planks - 3 x 30 seconds.

* Stretch.

This program takes about an hour or so. Hope this was helpful!

I go to fitness first, and if you are new member at the moment you get a free PT session, you should ask about that, because you may have missed out. Also they have a $59 deal where you get 3 PT sessions for that price, might be worth doing to get a program written up.

GG

That sounds like a ploy to force members to pay for personal training. I would think that they would be open to more legal action by not providing programs, what if someone who is completely inexperienced does their own program, no idea of weights, reps, sets and proper form injures themselves.

May as well go to the cheaper unmanned 24/7 gyms.

From my experience with Fitness First I would expect that every decision they make is a dollar one, so I agree with the ploy theory. Everyone I know in Brisbane calls them Finance First.

That sounds like a ploy to force members to pay for personal training. I would think that they would be open to more legal action by not providing programs, what if someone who is completely inexperienced does their own program, no idea of weights, reps, sets and proper form injures themselves.

May as well go to the cheaper unmanned 24/7 gyms.

I was Fitness First years ago. I didn't sign a contract and when I tried to quit they kept quoting my the 'contract I had signed" When I asked them to produce it, they produced a contract that had my signature on it. Which was NOTHING like how I sign documents. I advised them that as they had clearly forged my signature (and showed them my drivers licence and credit card with my actual signature) I would be obtaining a lawyer and suing for fraud. Not only did the manager (who went white when I showed the signatures) cancel my membership, but I got all my money refunded

I'm with Anytime Fitness in Perth and I love them. Cheapish and if I ever have any problems the staff will help me.

There are a couple of good programs in books that I would recommend. Most of these books you can get on Amazon pretty cheaply.

1. New Rules of Lifting - Lou Schuler
2. New Rules of Lifting for Women - Lou Schuler
3. Female Body Breakthrough - Rachel Cosgrove

These will give you over a years programming. I have done all three and would throroughly recommend them. I would engage a decent PT to get you started on proper form for squats, deadlifts etc. You may have to fiddle around a bit at first to find the correct weights for you... Start light with proper technique. Results will quickly follow.

Change gyms. You pay for a service not just the equipment. I've been going regularly for nearly 10 years and even though I could write my own programs now having someone to discuss my program changes every 6-8 weeks gives me new ideas, keeps me motivated and changes it up so I dont stagnate. Seriously, find somewhere else to go- you should be able to break contract given they've changed your membership conditions so significantly.

I am a FF member. They can be turds but I have a really good rate so it is a winner for me. I would complain and say that the programs were a reason you signed up to the more expensive FF rather than a cheaper gym that doesn't offer them. If they won't budge it is time to take it beyond your branch and talk to head office.

That said the only class I do is a cycle class, the rest is off my own back so I don't notice the no programs thing.

I would look at a mixture of the following to stay interested and add variety to your routine

Tabata (mix them up with bike sprints, KB swings, Box jumps, rows..blah blah blah)

Weight (big movements, big weight. Deadlifts, Squats, Bench Press...obviously proper form is number 1 on the importance scale)

Crossfit style WODs (plenty of websites/apps will come up with a WOD for you based on what you enter.Wodbox on android is very good)

Enjoy and good luck