Just tell me what to dooooo!!!

January 3, 2013 5:41 AM

Printable workout schedules?

So I've been searching the interwebz for workout schedules for a 180 lb, 24 yo woman who wants to lose weight. All the workouts I find are those I can do at home, but I am too lazy to workout at home, I MUST go to the gym to workout so am in need of workout schedules using the equipment there. I am all for free weights, but I want to take advantage of the machines too.

Can you direct me to workout schedules that I can print and take with me? I do enjoy weekly workout schedules that tell you what to do each day (Monday - legs, Tuesday - triceps..etc) for variety and to work every part of the body through out the week.

I would love free, but my budget allows me to pay a small fee... small so please don't recommend for me to get a personal trainer. Thanks!

posted by xicana63 to sports, hobbies, & recreation (6 answers total)

This was in the Guardian a few years back. You can search 'military fitness program' for ideas and then adapt to your abilities.
posted by lulu68 at 7:00 AM on January 3

Here's another one - one of many that came up when I searched 'fitness program', including many images of workout schedules.
posted by lulu68 at 7:04 AM on January 3

I would buy a few books - Body for Life comes to mind as well as other fitness books for women. Magazines geared towards fitness often have programs/schedules that lay out a plan of what exercises to do, in what order and how. I'd also look into some of the classes at your gym - Les Mills Body Pump class is a good one. I know what you mean by needing to be at the gym to workout, much easier to be around like-minded people than on your own. BUT... if you can stomach doing a DVD at home every once in a while, I'd recommend The Firm. I have loved doing those workouts and some are just 20 mins total body. The one I linked you to is a program of sort which may provide you with some structure/guidance you are looking for. Good luck!
posted by BlueMartini7 at 7:06 AM on January 3

Rippetoe's Starting Strength.

Here it is. You can print it on a 3x5 card:
Workout A
3x5 Squat
3x5 Press
1x5 Deadlift

Workout B
3x5 Squat
3x5 Bench Press
5x3 Power Cleans

Workouts A and B alternate on 3 non-consecutive days per week. So, you could do MWF. If you can, buy the book. The Kindle edition is $9.99 and I think it is money well spent, but if not, the program is so well known that you can learn much about it online free.

If you are just starting out, you do not need a targeted triceps day. These full-body workouts will take you far. This is a free weight workout. I know you want to "take advantage" of the machines, but you are better off with the free weights. Deadlifts will do a lot more for your legs than the leg extension machine.

Also, workouts will not make you lose weight. Eating less energy than you expend will make you lose weight, so please maker sure that your diet is in check or you will be disappointed. I recommend building a fat loss diet around lean protein.
posted by Tanizaki at 7:12 AM on January 3 [1 favorite]

For free there is a Jamie Eason Livefit Trainer program on bodybuilding.com, here http://www.bodybuilding.com/fun/jamie-eason-livefit-trainer.html with 12 weeks of daily programs starting with Day 1 here, http://www.bodybuilding.com/fun/jamie-eason-livefit-trainer-phase-1-day-1.html. The workouts are 4-6 per week with a definite difference between the phases. There are mediocre bodybuilding.com forums and a user-led facebook group.

http://www.facebook.com/JamesWilsonFaithFamFit/info - for $50 via paypal you get 12 weeks worth of workouts with from 4 to 5 workouts a week plus access to a facebook group and nutritional information and much more. You can direct questions directly to James who posts regularly as well as answers questions regularly.

I've done both programs. Now I'm doing the workout plans in "The Female Body Breakthrough" book which has 4 phases of workouts, 2 workouts each that are alternated during that phase, a warm-up, optional cardio/metabolic workouts. If you follow it exactly the program is 16 weeks.

All three programs have pluses and minuses and use free weights, machines, a couple typical gym items like a bench or a medicine ball or a fitness ball. The first two also use some kind of cardio machine.
posted by kimmae at 9:50 AM on January 3

Lots of people on the Green recommend Stumptuous.
posted by brianogilvie at 11:16 AM on January 3