Advise for waitress

[Taemex]

Hello,

My wife is a waitress and says her back hurts after a busy day carrying plates all day. She only has about 30-minutes to exercise when our daughter is at swimming at the local Y before having to come home. Any ideas for a 3-day/30-minute workout that might be best for her?

I was leaning towards core, lower back, shoulders, and legs. Something like sit-ups and back extensions, shoulder press, and squats at three-sets each. She feels like she only has time for four exercises max in 30-minutes. Thoughts?

[MarcusAgrippa]

Hello,

My wife is a waitress and says her back hurts after a busy day carrying plates all day. She only has about 30-minutes to exercise when our daughter is at swimming at the local Y before having to come home. Any ideas for a 3-day/30-minute workout that might be best for her?

I was leaning towards core, lower back, shoulders, and legs. Something like sit-ups and back extensions, shoulder press, and squats at three-sets each. She feels like she only has time for four exercises max in 30-minutes. Thoughts?

I may be biased... But I think everyone can benefit from doing the main compound lifts. Maybe an upper/lower split repeated twice a week would work for her. Maybe something like:

A) squat + back extensions
B) bench + curls
C) deadlift + knee raises
D) (?DB) press + pull downs

She should be able to knock those off in 30 mins. Lower reps 5-8 for the first exercise, higher for the second maybe.

Edit: read your post incorrectly:

Maybe

A) Squat + knee raises
B) bench + press
C) deadlift + pulldowns

If the window is only half an hour I think she should focus on doing a couple good quality exercises well instead of trying to get through 4

[ironwill2008]

Hello,

My wife is a waitress and says her back hurts after a busy day carrying plates all day. She only has about 30-minutes to exercise when our daughter is at swimming at the local Y before having to come home. Any ideas for a 3-day/30-minute workout that might be best for her?

I was leaning towards core, lower back, shoulders, and legs. Something like sit-ups and back extensions, shoulder press, and squats at three-sets each. She feels like she only has time for four exercises max in 30-minutes. Thoughts?

Her first move should be to get better shoes.

After that look at any of the beginner programs. Here's a good one:
Routine: http://forum.bodybuilding.com/showthread.php?t=4195843

[DukeX2]

deadlifts, shoulder press, ab work.

I used to have back pain, not since i started deadlifting

and start her off light on deads.