Start with a basic routine.
Squats, 2 sets 8-10 reps.
Lunges, 2 sets 8-10 reps.
Deadlifts, 2 sets 8-10 reps.
Bench Press, 2 sets 8-10 reps.
Bent over Rows, 2 sets 8-10 reps.
Shoulder Press, 2 sets 8-10 reps.
Planks, 30 seconds.
Start with the lightest dumbells on Shoulders and the next ones up on Bigger muscles. All exercises can be done with dumbells.
Do that 3 x a week with 2 sessions of Cardio. You only need 30 minutes on the Cardio.
The schedule would look something like this.
Day 1. weights
Day 2. Cardio
Day 3. Weights
Day 4. Day off
Day 5. Cardio
Day 6. Weights
Day 7. Day off.
With Cardio, go for a low level to start like 1 or 2 and go for an interval setting, as your body shouldn't adapt to it like it might with steady state, as the heart rate fluctuates regularly, because unlike steady state, you're not maintaining the same cadence and resistance all the time.
You'll only need to start with a low pace like 3-4 mph.
After a couple of weeks, increase the weight you use by the smallest amount. Planks could be icnreased by another 15 seconds, then to 60 seconds after a month.
With the Cardio you could increase the pace by around 0.2 mph every 2 weeks.
That is a synopsis of what you could do to get started. People in a Gym would typically use a similar kind of system to get you started, but at least now you have some idea of what is possible.
Good luck and if you need any more help don't hesistate to get in touch with us. Strength is something that as a female you have right to have, as it will be very beneficial in later life when you're old and it can look healthy and beautiful, so don't let anyone tell you anything different.
I really hope you achieve what you want
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