My goal is to loose a stone but also get in shape. Im looking for a programme to stick by. Any ideas

 

Heres my routine, its not great but im loosing weight and getting in shape again before going hard on the weights, everyones different so it may or may not have the same results for you, ive lost nearly a stone now in 3 months and i am alot fitter and am getting a decent shape to me.

i train 3 days a week

Cardio

10 min bike on xtrain mode aiming to beat the previous distance, aim for about 3.5km
1000m row in as quick as time as possible, i started on resistance level 6 but am not up to 8
2.5 km treadmill speed setting 7.5-8 to start with, again your aiming to do it quicker than the last time, once your up to a decent pace start increasing the distance, im now up to 3km at a pace of 9-9.5 but i have had shin probs

weights

Machine Fly 3x12-15 reps - increase the weight once you can do 3x15 and drop the reps back down and so on
Overhead Press (machine) 3x15 - again increasing weight
Barbell Squat 3x12-15 - Increasing weight but dont sacrifice form
Lat Pull Down 3x12-15 - Increasing weight
Crunchs on ball - 3x15-25
Back Extensions on ball - 3x10-16

I alternate between some exercise's for example, one day i will machine fly and another day i will do the machine press and some days i will machine row instead of the lat pull down etc

Hope this helps

 

I Will Give It A Go Cheers