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[quote=Anonymous][quote=Anonymous][quote=Anonymous][quote=Anonymous]Maybe you could do a quick full body lifting routine for 15-20 minutes and do some high intensity cardio for the rest?  Don't skimp on the weights - lift heavy.

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This, though you'll be hard-pressed to get in a full body lifting routine in 15 minutes.  I superset and can do full body in 35-40 minutes, depending on how free the squat rack is.  Focus on compound exercises that work multiple large muscle groups.  Then, 20 minutes of intervals on the treadmill.  Do this twice/week and then a fairly intense cardio session for the third.  Or, figure some way to break up the weights so you lift three days, but don't work the same muscles more than twice to give them time to recover.[/quote]

Op here -- thanks for this. Where do I start putting together a weights routine? Websites? I have been doing the same old thing since my pre-wedding workouts 6 years ago and I don't even know what I'm doing really.

And to the poster who mentioned crossfit--I may eventually try that! Right now I have free gym at my office so I'd rather start there. But if I get in decent shape I would like to try it. [/quote]

What equipment will you have access to?  Unlike PP, I don't use machines typically for weight-lifting, with the exception of assisted dips/pull ups, since they don't offer some of the benefits that free weights do.  NROLFW is a good idea, as another PP mentioned.  Here's what I do:

All exercises supersets (alternating), 3 x 8-10 reps
Bench press-pull ups (assisted)
Shoulder press-bent over rows
Tricep dips (assisted)-lateral shoulder raises
Deadlifts-planks for 60 seconds
Squats-side planks for 60 seconds

Then I do 20' on the treadmill, some kind of hard intervals.  Either 1'on-1'off, or 2'on-1'off, or ladders.  I'm not quite four months postpartum, so once I stop breastfeeding I'll probably do more sets and fewer reps to focus on strength.  Taking it somewhat easy for now to not stress my pelvic floor too much, especially on the squats and deadlifts.

One other point: I'm a pretty experienced lifter, but if you're not, it's well worth your time to invest in a few sessions with a good trainer to learn how to lift properly.  SO many people have really abysmal form, which makes lifting ineffective at best and dangerous at worst.[/quote]

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