Hi Nicolelipse
Welcome to the boards. Ian King has a good workout , Death by Bodyweight. It was written for T-nation and is loaded with "he man talk" but it is a good full body workout for males or females. It will at the worst give you an idea of the kinds of exercises you could do, and perhaps some variations that you had not thought of.
http://www.t-nation.com/portal_inclu...237death2.html
Hope that helps
and welcome!!!!