Resistance bands are affordable and versatile (around $30) and you can also begin with bodyweight training. If you want a short but effective program for a beginner do *compound* exercises or exercises that work multiple large muscle groups at the same time. A pull up bar is also affordable (around $20) and doing pull ups are *the* ultimate upper body workout. You will hit every muscle in your upper body.
Some ideas for compound exercises; pull ups, push ups, squats, lunges, planks, etc.
I wish I could provide you with more examples of compound exercises with resistance bands and effective bodyweight exercises but I use a bench and barbell and have plated dumbbells, so my routine is more focused around that. Hopefully someone else can provide you with some good exercises with this equipment.
With a good compound routine you will only need 3-4 exercises for' your upper body, 3-4 for your lower body and 1-2 core exercises. Should take you about 40 mins to complete.
It's roughly 4-8 reps to build strength and 8-12 reps for mass. Sets can vary depending on the exercise and person's goals but for a beginner you shouldn't have to worry too much about that yet. Just stick to the general 2-3 sets per exercise.
Take your focus off the Marshmallow. www.leangains.com/2010/01/marshmallo
"Toning" is marketing muscles to women who are afraid if they pick up a barbell, they'll leave the gym looking like She-Hulk. If you don't want to get bulky, lift heavy!
I can bench Nicole Richie, eat more than she does in a day before noon, I have a good 20 lbs on her but could still wear her pants.
All that matters is that you be the healthiest you, you ca
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