Free weighted exercise programmes?

[GesticulatesWildly]

I'm trying so so so hard to lose weight, and I've managed to kick a stone off in the last six weeks with calorie deficit (wooo). I have about 10lbs left to lose (for context, I'm 5ft 3 and currently 10 stone dead) and I'd really like to up my exercise.

I've worked out pretty much my whole life (now mid-40s), and my preference is strength training. My body reacts really well to it, mercifully, but I need to follow a programme or I fall off the wagon quickly. I can't get to the gym due to being a single mum of three and working full time so whatever I do, I need to do from home (at 5am).

I've been a loyal Beachbody customer for about 8 years, but I can't really justify the cost at the moment so I've let my membership lapse. I'm wondering if anyone can share their go-to YouTube or (ideally, free) apps where I can use dumbbells and build a bit of muscle, please? I've seen a few people mention Get Fit with Rick for example? In my head, Rick wears neon Lycra with tassels, so I am going to check him out anyway, but wondered if there were any more for someone fairly experienced in lifting?

Thank you in advance 😊

Caroline Girvan on you tube is your woman!

Heather Roberts on YouTube

Oooo thank you - I've heard of her now you mention it!

Thank you! I'll check her out now.

NB. For those interested, now I've checked, Rick does not wear neon Lycra with tassels and is a bit of a hotty 😁

I liked Alexia Clark and Bodyfit by Amy before I went to the gym instead. I’ve only used Get Fit with Rick to get in some extra steps.

She is ace- we have a thread going for people doing her progs. What she offers works and is addictive. Give it a go!

Another rec for Caroline Girvan. I also like Juice & Toya

Yes, a brief look (to see if he was wearing neon Lycra) suggested he seemed to do a lot of steps workouts which I don't need because I walk an average of 8 miles a day to and from (and in) work. Will have a look at Alexia Clark and Bodyfit by Amy though, thanks!

Thank you @BigButtons - I'll have a look for the thread now

Thank you @TheFormidableMrsC ☺️

Can I ask what weights you purchased?

I’m keen to do this too

Bumping to ask what weights are needed to
do lifting at home

Sorry @Quitelikeit just saw your reply. I've sort of collected them over the years but if you're new to lifting, a good place to start is here:

www.argos.co.uk/product/6069629

You could also purchase neoprene dumbbells from Argos separately if you want to lift heavier. Like these:

www.argos.co.uk/product/8443236

And then if you are keen to go heavier, I'd head to Amazon for something like this:

amzn.eu/d/giJlQgG (there's an upcoming deal on these for Prime Day)

Barbells I've picked up relatively cheaply on Facebook marketplace - ditto some of my heavier dumbbells so it's deffo worth a look there if you don't mind second hand. You can get some great bargains where people want rid of all their plates etc.

HTH 😊

@Quitelikeit if you are new I would start with lighter dumbbells 2,3,4 kg maybe 5kg. Build the weights up slowly and learn good form
first🙂

@GesticulatesWildly I have a mixture of single weights and adjustables. I wish I could afford heavier single weights . When is prime day? I need an in between weight of 7 kg- I want to to try that for some tricep and bicep work.

Ooo @BigButtons I downloaded CGs app 😁 I can't find how to subscribe though? Do you know if its expensive? I was just having a nose. I think the beginner stuff will be too easy for me so I'm thinking about starting on EPIC on YouTube?

I have held off on the app because I can’t be bothered to work out how to cast to tv! She has a beastmode 10 week series on there but it’s pretty hard core.
I would start with her beginners on you tube. It’s NOT beginner level at all it just means intro to the way she works.
with the app you get 2 free weeks and then a year costs £90? I think once you click on an exercise you start your trial.

@BigButtons sorry - cross posted! It's tomorrow as far as I know! The link I've posted to Amazon above gives you the option to be notified of the deal. I've got some 8kg dumbbells and find them ideal for heavy-but-not-too-heavy. I've also got adjustables which I use for 10kg each side (mainly deadlifts and carries). They're okay but I prefer the moulded dumbbells. So expensive though. Cheapest I've ever found them has been Amazon

Ahh okay, that makes sense re the beginner programme. I'll crack on with that tomorrow <excited> deffo can't afford the app at the mo, and I haven't a bloody clue how to cast to tv either 😂 youtube will do grand for now

Also all her you tube progs are stand alone. None are harder or easier than the others. Epic 1,2,3 are called that because of the order of release. Epic three, endgame and heat are my favourites. I have done all of her progs at least twice now. I started with her on 2021. The only one I haven’t tried is epic 2- it’s long.
she has brilliant week long series too. It’s a treasure trove of amazing free workouts.
Be prepared to be sore!

I find with the neoprene that as the weight goes up the handle gets too thick for my small hands.
my adjustables are good enough for chest, back and leg days. I bought extra 5kg weight plates a while back. Will be doing a hiit today and onto glutes tomorrow and I will use 20kg for those.

Ah yes, you've got a point about the neoprene, comfier on your hands than the metal bars but they can be thicker. Enjoy your workout - sounds awesome!

Hi big buttons

yes I’d be completely new. Is this definitely all I need?

what about strength for the legs and everywhere else? Or is it only about arm lifting?

thanks from a total amateur X

@Quitelikeit I would say yes to start with. Legs too of course! You can get a lot of strength work on just with body weight. Start low weights, practise good form. Low weights doesn’t mean low muscle gain!
tou can make low weights feel heavier. You body has no idea what it is lifting, just how hard it is working. Slowing movements down and really concentrating on squeezing the right muscles works wonders.
caroline Girvan has a lot of time under tension. She lifts crazy heavy most of the time but always emphasises that it is you versus you and to make the sessions your own.
she sometimes goes as low as 4 kg for shoulder work. Do enough sets with low weights and you will certainly fee it!

@BigButtons thank you so much! I’ll be starting tomorrow I’m off to buy some weights now