Recommend a full body workout

MissMotivated

Hi
Can anyone recommend where I can download a full body workout (preferably free) to do 3 times a week please? I've been back in the gym 4 weeks and my workout mainly consists of machines surpsrise surprise so want to print one out and bring it in and tell the gym instructor this is what I want to do. I have googled but there's so many I don't know which one to go with
Thanks in advance

G86

Hey chick

Have you done any squatting or deadlifting? Maybe try Stronglifts or Starting Strength? A few people slate Stronglifts because the guy behind it isn't well known, but it's a good basic program and if you're just starting off it'd be great because the constant progression would keep you motivated What gym are you in? Is there a decent free weights area? Like a squat rack/power rack/oly bars etc?

If you're not interested in doing any of the above then you could really put together your own program if you do a wee bit of research online, an then if you wanted you could bring it into the gym for your instructor to look over for you. Also, if you started a log here I'm sure you'd get alot of helpful input on it too

Transform

all of this -

https://www.youtube.com/watch?v=dkhwmRUD3iI

and finish with this -

https://www.youtube.com/watch?v=sTvBNEDg_oM

best of luck

Red Cortina

You could also buy a book like The Female Body Breakthrough by Rachel Cosgrove or New Rules of Lifting by Lou Schuler.
Although this option it not free, it is a darn sight cheaper than paying a personnel trainer for a good program. I liked Rachel Cosgrove's book in particular. She outlines a 16 week training program that you can work through and you can keep restarting it when you are finished. Aside from the training programs I thought the book was a good read, she talks about her own issues with her weight and stuff...

Transform

all good recommendations but if i wanted to learn anything practical I would want someone watching over me and telling me whats looking right and wrong on every move.

eclectichoney

Red Cortina wrote: »

You could also buy a book like The Female Body Breakthrough by Rachel Cosgrove or New Rules of Lifting by Lou Schuler.
Although this option it not free, it is a darn sight cheaper than paying a personnel trainer for a good program. I liked Rachel Cosgrove's book in particular. She outlines a 16 week training program that you can work through and you can keep restarting it when you are finished. Aside from the training programs I thought the book was a good read, she talks about her own issues with her weight and stuff...

Just to say I got this book about six months ago and didn't think much of it at all tbh - but I guess it's probably subjective! I wouldn't recommend it at all, but I have heard good things about NROL (but no experience of it directly).

MissMotivated

Thanks for the replies!

G86 I'm in my local gym in Tipp, there's a decent enough weights section and it has a power rack but pretty sure doesn't have squat rack or oly bars. I've been doing squats alright but not weighted and I've never done a deadlift but I am mad too!! Gem sent me a good mail a while ago with tips on how to make up a programme, thought I had deleted it by accident but just found it. Will look up Stronglifts and Starting Strength aswell though. I want a programme that's going to challenge me and want someone in the gym to check my form so I'm doing it right.
I don't mean to sound tight when I say a free programme but I'm just so broke right now. If I had the money I would love to do a session with a PT but at the moment I just don't have it, I can just about manage the gym membership!
I will price those books though thanks eclectichoney and Red Cortina.

Transform I've been looking at some of your videos recently, my flexibility is very poor so will definitely be doing those and can't do a push up at all but these are all things I want to build on!! Am loving being back in the gym again feel great after it so I want to make my time in there as efficient as possible.

Thanks again for the replies!

d'Oracle

MissMotivated wrote: »

Thanks for the replies!

G86 I'm in my local gym in Tipp, there's a decent enough weights section and it has a power rack but pretty sure doesn't have squat rack or oly bars.

Erm, what do they use the power rack for if they don't have bars?

G86

MissMotivated wrote: »

Thanks for the replies!

G86 I'm in my local gym in Tipp, there's a decent enough weights section and it has a power rack but pretty sure doesn't have squat rack or oly bars. I've been doing squats alright but not weighted and I've never done a deadlift but I am mad too!! Gem sent me a good mail a while ago with tips on how to make up a programme, thought I had deleted it by accident but just found it. Will look up Stronglifts and Starting Strength aswell though. I want a programme that's going to challenge me and want someone in the gym to check my form so I'm doing it right.
I don't mean to sound tight when I say a free programme but I'm just so broke right now. If I had the money I would love to do a session with a PT but at the moment I just don't have it, I can just about manage the gym membership!
!

A power rack will do the job for the squats. Definitely look over G'ems mail and have a go at doing up your own program, you'll learn so much more about your training by figuring out for yourself what works for you and what doesn't, and you'll get a wee extra sense of accomplishment from it Plus, if you posted it on here afterwards I'm sure you'd get some advice on it too.

And girl, you HAVE to learn to deadlift:D:D

MissMotivated

G86 wrote: »

A power rack will do the job for the squats. Definitely look over G'ems mail and have a go at doing up your own program, you'll learn so much more about your training by figuring out for yourself what works for you and what doesn't, and you'll get a wee extra sense of accomplishment from it Plus, if you posted it on here afterwards I'm sure you'd get some advice on it too.

And girl, you HAVE to learn to deadlift:D:D

Yeah if I make up my own one I will post back here for advice on it. I've been reading your log and if I manage to do half what you do I'd be happy!!! Plus 15.5% bodyfat you must look amazing, mines 25% at moment major goal to decrease it!!

d'Oracle wrote: »

Erm, what do they use the power rack for if they don't have bars?

oops got mixed up there , had to google them, it does have them

G86

MissMotivated wrote: »

Yeah if I make up my own one I will post back here for advice on it. I've been reading your log and if I manage to do half what you do I'd be happy!!! Plus 15.5% bodyfat you must look amazing, mines 25% at moment major goal to decrease it!!



oops got mixed up there , had to google them, it does have them

Haha no, unfortunately not as most of it's on my tummy!:o How was your bodyfat measured though? Callipers are one of the best ways - you should check if they have them in your gym.

Figured you just got mixed up about the Oly bars, once you have those and a rack you should have no probs getting in a decent workout

smoggy11

Just on the Stronglifts/Starting strength question. I am doing stronglifts now and I really wouldn't recommend it as a beginners program.

Unless the person is very dedicated that is!

I think starting strength is a much better recommendation. Its a great starting program and will really set you up if you want to move onto stronglifts later.

Good on you OP for not blindly trusting you trainer!

d'Oracle

smoggy11 wrote: »

Just on the Stronglifts/Starting strength question. I am doing stronglifts now and I really wouldn't recommend it as a beginners program.

Unless the person is very dedicated that is!

I think starting strength is a much better recommendation. Its a great starting program and will really set you up if you want to move onto stronglifts later.

Sorry but this is silly.
Stronglifts is a beginners programme the same as Starting strength is.
The main difference is Stronglifts is a bastardisation written by someone who has no real experience, where as SS is written by a coach with years of experience and a working relationship with some giants in the strength and conditioning arena.

You do not progress from one novice linear progression to another novice linear progression.

Jimmy Bottlehead

d'Oracle wrote: »

Sorry but this is silly.
Stronglifts is a beginners programme the same as Starting strength is.
The main difference is Stronglifts is a bastardisation written by someone who has no real experience, where as SS is written by a coach with years of experience and a working relationship with some giants in the strength and conditioning arena.

You do not progress from one novice linear progression to another novice linear progression.

Rubbish.

I've done both, and SS is a helluva lot 'nicer' of a program than SL. I find SL very very tough, to the point when I sometimes don't enjoy the extra exercises that aren't in SS.

Both are beginner programs, but SS is without a doubt less intimidating than SL.

MissMotivated

G86 wrote: »

Haha no, unfortunately not as most of it's on my tummy!:o How was your bodyfat measured though? Callipers are one of the best ways - you should check if they have them in your gym.

Figured you just got mixed up about the Oly bars, once you have those and a rack you should have no probs getting in a decent workout

Got it done with a callipers in the gym, I hold most of my fat on my stomach too there's a nice couple of handfuls I could do without :rolleyes:!!!

Will spend this week looking into both SS and SL or come up with my own, thanks again

d'Oracle

Jimmy Bottlehead wrote: »

Rubbish.

I've done both, and SS is a helluva lot 'nicer' of a program than SL. I find SL very very tough, to the point when I sometimes don't enjoy the extra exercises that aren't in SS.

Both are beginner programs, but SS is without a doubt less intimidating than SL.

Jesus.

Which bit is rubbish?
SL isn't intimidating, its just loaded with unnecessary extra volume, unnecessary extra exercises.
Making it a less efficient programme

TommyKnocker

d'Oracle wrote: »

Jesus.

Which bit is rubbish?
SL isn't intimidating, its just loaded with unnecessary extra volume, unnecessary extra exercises.
Making it a less efficient programme

:eek: I like the extra volume and exercises :D:D:D:D


M

d'Oracle

B-Builder wrote: »

:eek: I like the extra volume and exercises :D:D:D:D


M

Yeah well your username is B-Builder so.....:P