Use what you have in your gym. Try to do my training program, you will lose your fat and gain muscles at the same time.
I do for one full hour non-stop of 2,000 sit ups and then 6 sets of leg rise.
Trust me when you love something you don't need motivation.
Luck Doesn't exist, only hard (work) works
Yes it is better to keep training even if your muscle is still sore.
My training was based on concentration, and it's impossible to cheat when you are concentrated