ExRx.net

By tight funds I read, can't afford gym. By tighter time, I read no time for driving anyway. From what you are saying it looks like less at a time on more days would probably be helpful too. First get Some adjustible dumbells. Since time is tighter you might want 2 or 3 pair and plenty of plates. Maybe mat if you can swing it. You can use a chair or couch for seated stuff. For you a mix of strength and endurance would be a good thing. Try to keep your sets in the 12 to 14 rep range. Do short rest 60 to 90 seconds between sets. If you are not used to weights start light and keep adding weight as you advance. To where at first it is easy and you get your form down on the excercise and later you work up to doing as much weight as you can lift for 12 to 14 reps. Then at that time you will ad weight more slowly, because you will only add as your strength increases. All these excercises will be with dumbells. do a warm up set with light weight before each.

day 1:
bench press 3 sets
inclined bench press 2 sets (if you can't rig something up with pillows and a mat, just do 2 more flat bench.)
front shoulder raises 2
tricep extension (seated or lying, seperate or both arms together is ok) 2

day 2:
dumbell bent over row 4 sets
curls 2
concentration curl 1
hammer curl 1
Wrist curls and extension (1 optional set each)

day 3:
dumbell squat 4
calf raises hold dumbells 4

day 4:
shrugs 3
lateral raises 3
wide stance squat holding single dumbell 3

day 5:
dumbell straight leg deadlift 4
sit ups holding weight plate 2


Try that and see how it works for you. Look up everything in the excercise directory and make sure you get the form right.

Hi Sandoftime. I understand where you are coming from, however, you really do not require that much time, or money. It really doesn't take much more than 20 mins a day, maybe 2-3 times / week for resistanc/weight training to supplement your goal of running a half arathon. While the previous poster suggested a split, more advanced, bodybuilding routine, I would not recommend it. You are a beginner, and the weights/bodyweight training is not a means to itself, but rather a supplement to your stated goals of longer distance running. Here is a good link to an outstanding article to explain the wh's and how's.
http://www.athletes.com/fun/maki7.htm
Now, keep in mind, this is more than I would recommend. Simply strating with pushups/dips, pullups or bodyrows, with bodyweight squats, and some type of hip extension (SLDL) would be great. Also see crossfit.com. They use all types of different programs.
Eqipment, where DB's are great. Chairs and a long (5 ft) wooden dowel can be used for dips and bodyrows, dbs for the rest
Check out the link for over guidance, then come back to this site , specifically to the Exercise and muscle Directory to view acceptable substitutes you ca use with DB's and bodyweight.
Good training
Tim

Yea if you scratch the going light part, lower the sets, increase the rest and make the reps lower. Or change it to pyramids.

It looked like she was an athlete, just one who didn't do weights. I figured the 1 set of everything routine wouldn't cut it. Maybe I misread it though. It probably would have been better to ask for more information.

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