Full Body Workout for a girl

Hello guys,

Any of you could suggest me a full body weight workout for a 30-year-old girl that It just starting to workout?. Her goal are to reduce body fat and look defined, without gaining hard muscle.
She is already doing lots of cardio, but she needs a full body workout, I found her doing a 5 day split and she is just an amateur. So I recomender her a full body workout, but I cant come with a good one for a female. Is it the same as the guys?

What facilities does she have access to? Either way, I'd skip doing an AB-split, just 3x/week. 1 exercise for thighs, 2 upper body (push & pull), and 1 for core. Warmupsets ofc, and stretching afterwards.

Last rep of the last set should be 0-2 reps from failure. If she's 3 reps from failure and maxed rep-range, do another set.

10x jumping jacks
10x burpees
10x bodyweight squats
10x jumping bodyweight squats

Squats (Hack squats or DB squats could be done if she doesn't like the bar)
1x5-8 - at 50% of the weight going to be used (I'll only write % for this from now on)
1x3-5 - 90%
1x2 - 100%
3x5-8 - 100% [working sets]

DB Bench Press
1x8-12 - 50%
1x5-8 - 90%
1x3-5 - 100%
3x8-12 - 100% [working sets]

DB rows
1x8-12 - 50%
1x5-8 - 90%
1x3-5 - 100%
3x8-12 - 100% [working sets]

Planks 3x up to 2min. The workout the middle of the week do sideplanks instead.

With the rows, she should start with her weaker side (if she has one), and only do as many on the stronger side as the weak one did. The reason for so many warmups is it allows for more weight used, will help to burn more calories, and most importantly, avoid injuries! This is a routine for 3-6 months, it'll burn calories, and hopefully she'll enjoy it!

http://stronglifts.com/how-to-squat-with-proper-technique-fix-common-problems/
http://exrx.net/WeightExercises/PectoralSternal/DBBenchPress.html
http://exrx.net/WeightExercises/BackGeneral/DBBentOverRow.html

The reason I chose DB rows is it gives a more developed back, it's easy to start light and work your way up, and I think unilateral work is good for beginners to get a better muscle balance, learn to stabilize weights better. Rows work lats, and well... What do you think she's going to do once the 3-6 months run out?

Chest dips & pullups would've been great, but they're not allowing unilateral work, and if she's not strong enough to carry her BW, that's just going to be frustration at the start of her lifting. Seeing the weight on the DBs increase steadily is great motivation, which is the most important for a beginner, and then once she's gotten into lifting a bit, and seen her progression and know what she's capable of accomplishing, increasing the # of pullups (or getting that 1st rep), is going to be a welcome challenge. At least that's my reasoning here.

Hi all,
As a very beginner girl, I"m finding these recommendations interesting... at the risk of looking really stupid... What does DB stand for?

If you don't ask you don't learn, and we don't bite (at least I don't think so  )! I'd definitely recommend it to all beginners, the only concerns I have is hamstring flexibility for squats, causing the infamous 'butt wink'. Although it's an issue, it can be worked on, and one shouldn't increase the weight all too fast early on as a beginner, the squat needs at least 100 reps of learning proper form before it's time to push it. Another great thing for beginners apart from the previously mentioned, is you can do it with DBs alone, just like Scoobys programs!

If you decide to try it, I hope you like it, and that you report back if it worked well!

Thanks. I figured that's what it meant but wanted to be sure 'cause all of this is like a new language in a new world so.... better to know than to be doing something really wrong.

 

I know this sounds helpless and when you see this you wont bother reading the rest; RUNNING!

This can get boring at times but it the No1 cardiovascular exercise. do this at least 3 times a week and eat below your TDEE ,for months, will undoubtedly get you Dexter Jackson good (more than good even) results.