gmjackson - understood. So - if your constraints are: 5 X per week - at 30 mins per training session - here's an example schedule of what I would follow (let me know if this looks doable):

1 - lower-body: https://sculptafitclub.com/programs/collection-6-day-intermediate-sample-schedule-complete-video-playlist?cid=2293634&permalink=ultimate-leg-butt-hip-thigh-makeover-level-1-mat-training-session

2 - chest/back: https://sculptafitclub.com/programs/liit-chest-and-back-personal-training-session-intermediate-1

3 - core/midsection: https://sculptafitclub.com/programs/liit-abs-and-core-intermediate-1

4 - shoulders: https://sculptafitclub.com/programs/collection-sculpted-strong-shoulders-session-with-dumbbells?cid=828181&permalink=sculpted-strong-shoulders-with-dumbbells-and-band-warm-up

5 - arms: https://sculptafitclub.com/programs/liit-arm-personal-training-session-basic-intermediate-1

Hello and welcome, Susie Higgins! Yes... I'm not sure if you saw the QUICK-START email... but I would suggest starting with the 6-Day Sample Schedule here: https://sculptafitclub.com/programs/collection-6-day-intermediate-sample-schedule-complete-video-playlist?categoryId=10017

Let me know if that looks doable to you.

This is helpful, Shirls! Here's my suggestion - let me know if the 6-Day SS looks doable to you - here's the link: https://sculptafitclub.com/programs/collection-6-day-intermediate-sample-schedule-complete-video-playlist?categoryId=10017

If it looks doable - that's what I would focus on - not only for the knee thing.... but for EVERYTHING :-)

Emerald Combs - awesome goals! What Sample Schedule are you following?

First - remind me of your exact goals short term and long - and tell me how you would describe your current fitness/health status?

Also - give me an idea of what creates your time constraints?

Hi gmjackson! It's not about the "weight" - but rather the EFFORT. My methods emphasize EFFORT (without the risk of injury or the chronic joint aches and pains) - which still imparts a strong training stimulus which is required for the response from the body & brain to improve. 

"heavy weight" by default requires a high EFFORT to move... however the joint stress and the mental friction are not good for the majority of us. The good thing is we don't need to take that approach when we know better- and have a more efficient and safer way to get all the benefits - on the inside and the outside :-) 

Yeeeahhhhh Shirls!! LOVE hearing those awesome results on the shoulders and arms!! Awesome :-) ok - for the lower body... A question or two:

What Sample Schedule have you been following? If not following one - what have you been doing for lower-body? Which sessions? how many times a week?

Do you have any knee, hip or back issues? if so - what?

Nikki Brungard - excellent! these are what I use and recommend: http://bestbodybands.com/

Karen Foster - perfect - start with the 5-Day Sample Schedule here: https://sculptafitclub.com/programs/collection-beginner-5-day-sample-schedule-1?category_id=10017

And keep me posted on how you do!

That's a good rule of thumb - but it could be mastering 2X through - even if not "totally easy"... where you could venture forward into the 6-Day SS and take a gradual approach to the starting phase of that one... and as you continue - you're able to do more of it - as your body progresses.