When I went back over your post for a second time, I actually kinda suspected from your weight, height, and fitness goals that you may have been of the fairer sex! But I do see where the sources that I provided are a bit slanted towards men (menshealth.com and testosterone magazine)!!
The reason I provided workout plans and diets from mostly male based sites is...well, I'm a guy.
The plans given should work for about anyone, however, if you're interested in a strictly female-based plan try
www.bodybuilding.com . They have plans that are specifically designed for, and by, women.
As for the workout I posted above, I've heard of men getting their wives/girlfriends/sisters on it, and it seems to work just as well for them. You may not want to follow through with the later stages, though, since some of them are geared towards stereotypically masculine features (large muscles, six-pack abs, etc). The first phase should be fine, however, since it's a low weight/high rep total body conditioning plan.
Hope that helps.