Hey Emily and Amy! I'm going to respond to you the same way I responded to Cynthia in her comment under Team Workout 2.
What are your goals? What body parts do you want to focus on? I'm teaching you how to be self-sufficient.
2 Team Days obviously. How much time do you have? If you have 30 mins do 3 single body part workouts for the areas you want to work on. That means you could do 2 Core - 1 Arm. Does that make sense? Also, what kind of workouts did you do before LSF Virtual Squad?
I need to ask you these questions to best coach you girlfriend! Great question!!!