Perfect Beata Swiatek! This is exactly what the Sample Schedule are made for :-) Since you already have a 'basic foundation' I would suggest you go to the 6-Day Sample Schedule and follow that for at least a month. Let me know this looks doable to you: https://sculptafitclub.com/programs/collection-6-day-intermediate-sample-schedule-complete-video-playlist

You absolutely can... And you don't have to follow the Samples Schedules you mentioned.. For example- you can do lower body on two of your training days - and then you can do all upper body the other 2 days if that is your only option (4 training days per week). You simple choose the video training sessions you want to do on those days. You can pick them from the Sample Schedule - or you can pick training sessions that are not in the Samples... For your other question... The 8 or 9 day Sample Schedules... You're not trying to cram them into a week. If done one day after the next - it's an eight (or nine) day training rotation - and then you just start over again after the last day. :-)If you need help getting started just tell me your specifics goals (short term and long) - and limitations (joints, etc) and what equipment you have available.

Nice! Have you been doing any training recently in addition to the walking? Or just walking - no training?

Suzanne L Rucker ?

Hi Beata Swiatek!! Give me context on your current fitness/health levels - and your most important goals... so I can suggest an appropriate Sample Schedule (you can add the videos into your personal calendar :-)

Understood!! ok so be sure to focus heavy on the mat work for lower body - and any standing exercise that do not irritate the knees. Even the squats in partial range - done slowly are GOOOOOD. And of course - continue training the rest of the body***

Gina Crubaugh - most likely not but if you figure something out let me know!! :-)

Annabell Simoes ahhh perfect!! Thanks for letting me know! :-)

Hi Kristi Miles!! Most members in here don't have the Home-Gym system as it is not needed for most of the videos - and even in some of the ones where I use the gym. The main things you need are a good set of bands, some dumbbells and a good mat - and an exercises ball. If you need links to any of those just let me know - with those you can reach ALL your goals with many of the training sessions in here. Give me a good snap shot summary of your current status and your most important goals and I'll suggest some specific training sessions for creating a routine :-)

Gina Crubaugh - awesome!! So let's say you're doing an upper body training session from Total-Access.. when you're done - just add in the micro-workout exercises from the youtube tips videos that you want to include - Simple :-)