You know, I say I specialize in athletes, but I feel at this current juncture in my career, I specialize in training women.
90% of my clients are women. They range in age from 17 to 83 years old, though most fall in the category of your gf.
Here is what I would do, after performing a fitness assessment (of course) i would set her up with a basic full body workout, three days a week. 2 sets of 12-15 reps per exercise, 1-2 exercises per body part. It would go something like: compound legs (squats, lunges), hamstrings (prone leg curls, maybe sldl with dumbell if she is a bit more advanced), shoulders (db over head press standing), lats (pull down or chin assist), chest (more than likely a free range motion chest press machine, or dumbbell presses), traps (seated cable row), triceps, biceps, abs, back extensions, bridges.
I would have her start out doing 20 min cardio at 70% of her max heart rate following her workout, and on non-workout days 30 minutes at 70%.
I would slowly increase that heart rate weekly to tri-weekly (depending again on how she progresses and her level of fitness) and eventually get her into intervals.
Also, the weight training program would change once every 1-3 weeks, depending again on her progression made.
Br
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