Strength at the gym

[sangria]

Can you ladies direct me to some websites where I can print some workouts to do in the free weight area of the gym? I'm thinking something where you row for x distance, then do some kind of dumbbell work on the bosu, then squats, then row again- kwim? I'm not into oly lifting or anything but I do have a copy of NROLW. I want something fairly easy with things like squats, curls, planks etc.

Ideas?

[no0b]

NROL is a great resource for exercises, etc. so I would definitely read your copy! If you need help with form Youtube can help.

If you do a general search on bodybuilding.com they have some workouts. You can tailor these to fit your needs. Also, I considered doing a Spartan Race awhile back and I signed up for their workout of the day via email. I haven't done many, but quite a few I've seen have intervals like you mentioned in your OP.

[sangria]

Lol yeah, I should probably just read and use NROLW huh?

[no0b]

Definitely give it a read and build from it! I will say that it's more strength based with a limit on cardio so you would have to adjust it to fit your needs.

[chitownbelle]

I love this website:
www.exrx.net/index.html

they have specific instructions for women

[sangria]

I should add, this was inspired by trying an orange theory class this morning. I like the format a lot- treadmill intervals hen strength stuff, rowing etc. it's too expensive for me but I thought, hey- I could probably design something similar for myself to do at the gym I already belong to.

[emuni04]

Scour Pinterest as well. I have found some good HIIT style/interval workouts on there.

[Deleted]

I haven't used it in years, but I think Jillian Michaels book Make the Cut might be what you're looking for.

For NROLFW, I usually do sprints on the treadmill before I workout. Also, I might be remembering incorrectly, but I think after a few stages it does start to introduce a little more cardio. It's been 2 years since I made it all the way through and I'm starting over now, so I could be off about that, but I do remember some cardio.