Our expert says:
This is headed in the right direction. The one change that I would suggest to you is that you look at increase the proportion of cardio training, and also possibly adding one more day a week to the programme. The first suggestion would be to do cardio for about 10 to 20 minutes more each session. I would suggest cutting out the 90 situps for a start – I’m not sure that doing 90 will give you anymore benefit than doing 20 on the circuit. If you are concerned that this is too few, then what you can do is to grab a weight from the free weight session, and hold it to your chest when you do the situps in the circuit.. However, I do think that the main thing is to increase the cardio from the current 20 minutes to 30 or 40 minutes, even if you have to drop the intensity just slightly. You might do this twice a week, and stick to your current programme on the other day.
Then, the second suggestion is just to add one more day in there. At the moment, it’s three days a week, and I would have suggested 4 or 5 times a week for optimal results. Perhaps on a weekend, you could add one more day in there – it doesn’t need to be anything drastic, but just a 30 to 40 minute session, and you could even considering walking or jogging, if getting into the gym is much of a mission.
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