Okay, I managed about 3/4 of the whole program before I felt like curling up into a ball.
1/2 of the program is not enough though.
Is there anyone here who can recommend a few extra exercises for me so I can make 2 slightly bigger programs?
Had my protein shakes too today 
Suddenly also found myself sneering at the fat girls in the gym wearing pink gym clothes and training with makeup on but being careful not to sweat so it runs. 
If you do the program Roual gave you, you will have most of the body covered. You may want to add a twisting exercise. Twisting situps would work, there are a couple of good cable exercises you could use instead.
In workout A you could do 1 armed DB rows and DB presses.
Overall, if itās too easy put the weight up a little. Make sure your form is good. You donāt have to be exhausted at the end of a workout.
[quote]stuward wrote:
Overall, if itās too easy put the weight up a little. Make sure your form is good. You donāt have to be exhausted at the end of a workout. [/quote]
Thatās what I was going to say, if youāre getting through it and feel like you could do more, then up the weight a bit.
Also, not sure if I included this originally, but rest periods between sets is 60 seconds. Full rest between supersets though. So the 2 sets of squats, you only rest 60 seconds between them, but between the squats and supersets of elbow out rows and lunges, you rest fully.
I should also probably mention Iām following this workout at the moment, and I tend to finish up feeling like Iām going to loose my breakfast (I workout early morning, which may have something to do with it).
Okay guys Iāll start up-ing the weights a bit more then 
I am doing my best with these things as I really want to do well and really donāt want to let the girls down 
[quote]laura-lightning wrote:
Suddenly also found myself sneering at the fat girls in the gym wearing pink gym clothes and training with makeup on but being careful not to sweat so it runs. ;)[/quote]
Oh dear God, weāve created a monster.
So second session in the Gym and all went well. Increased the weights but meant I couldnāt quite manage as many reps. Iām going again on Sunday and will mark down exactly my weight limits and get them posted.
I also find that I canāt do a few exercises such as squats because of my knackered Knees so have been working on the leg curlsā¦
Anywho, so far I am loving this. So much better than an hour in an aerobics class!
If you canāt meet your rep goal thatās OK. As soon as you do, put the weight up again.
Squats are hard at first because the feel unusual. My daughter is at a similar stage to you. Squats just feel awkward to her. Try lunges and leg press. Leg curls will not work your whole leg so you need something additional. Keep trying with the squats and they will feel better after a while. Dealifts may be easier to learn. Keeping an arch in your back is the key both to the deadlift and several other exercises you will want to do later. They will also help the squat.
[quote]laura-lightning wrote:
So second session in the Gym and all went well. Increased the weights but meant I couldnāt quite manage as many reps. Iām going again on Sunday and will mark down exactly my weight limits and get them posted.
I also find that I canāt do a few exercises such as squats because of my knackered Knees so have been working on the leg curlsā¦
Anywho, so far I am loving this. So much better than an hour in an aerobics class![/quote]
Squats are important, you must squat. Squat with am empty bar until you get the motion right. Stretch your hip flexors, that may help. Get someone to video you squatting and we can offer tips to help, if all else fails, fuck it, I donāt do anything at the week end, Iāll come over there and help you out.
Donāt start making excuses. If an exercise is hard, ease into it but donāt stop doing it (ok, you can stop doing it if thereās a snapping sound and you suddenly canāt stand up).
Okay, promise i will work at it. Heard using a swiss ball helps?
Not for squats it doesnāt.
Hmmmā¦ okay, will keep trying thenā¦
Yeah, just stick to the two separate days, and be happy if you arent exhausted by the end. Pretend it is like Rippetoes and just keep upping the weights by a pound or two every cycle. When we say up the weights, we dont mean another 5kg, we mean a couple of pounds.
And yeah dont skimp on the squats. Squats = nice ass. Your knees shouldnt be too much of a problem if u are doing it right, rule of thumb i use when teaching squats is to never move the shins. This way most of the weight goes onto the bum, back and quads/hams. Your knees and ankles stay relatively untouched.
If you absolutely cannot do back squats or front squats after sincerely trying, then try doing lunges regularly until youāre strong enough for squats. It sounds like you have friends that can help you with form. Itās extremely helpful to have a knowledgeable person check your form while performing back squats. Good luck.
Oh, BTW, for back squats: swiss ball=BAD box=good.
Look up box squats, they might be a helpful alternative.
thanks for the advice guys, i will keep practicing.
So went to the gym this afternoon. Here is the workout I did today.
In case you scoff at my feebleness compared to you guys, remember I only weigh 120lb/54kg
Us scoff? nah - well maybe a bit sometimes.
The main thing is that you are in there and lifting. Youāll soon get way higher figures. You are starting out and learning form & technique - as you develop those skills youāll find that your weights and strength will increase nicely.
Really, who cares exactly how much you are lifting anyway as long as you get the desired results?
Keep it up!
Well I know the weights are low, trust me. Although I did notice I was lifting more than a few guys my age in there, which made me feel great!
I intend to up the weights each time I go so hopefully that list will be looking more respectful in a months time.
You donāt have to compare to anyone else. Now you have a benchmark. Next time do a little better and only compare your performance with yourself. Practice the squat even if you donāt put any weight on it.
Iāve heard bad things about leg pressā¦since I donāt like them to begin with I focus on squats.
I would kill myself if I saw a girl lifting as much as I was.