| Seems like you have a pretty good idea what you'd like her to do.
Considering her low muscular strength and probably her inexperience in strength training, you should focus on learning the right technique first. She has to do each and every exercise you pick the right way at low intensity before you can move on to increasing weight. To do this, many trainers would recommend doing round 3 sets of 12-15 reps at 55-65% of her estimated 100% (1 rep maximum) per muscle group. The exercises you picked are good --- at the beginning use machines as much as possible tho (they aren't good for experienced people, but for a beginner they help a lot with the form).
If she can only spend 30 minutes training 3 days a week, you can split the body to major components - legs, back, chest, arms/shoulder, and she can do core as part of every day's routine. At the beginning doing 1-2 different exercises per group is enough, so you can possibly do 2 groups/day.
As far as cardio goes, 20 minute fast walking or light jogging will do her good --- monitor how her body will respond, and if in a couple weeks/months she feels she can do more, go ahead and increase the intensity.
Once she starts working out more, she will most likely need to change her diet as well - more protein, more water and no food 1-2 hrs before a workout.
Good luck! |