Protect your bones! As we age (especially towards middle age and older) we have to guard against osteoporosis. This is where the bones have less calcium due to a decrease in osteoblastic activity to form new bone. The bones lose mineral salts and become more susceptible to fractures. You can simply increase your bone density by buying a skipping rope and skipping for 5-10 minutes every other day. This will also improve your cardiovascular fitness level as well. Continue with your weight training as weight-bearing exercise also increases bone density.

As we're now in week four, add another 2k or 3k to your weights. Repeat your cardio intervals 8 times, but increase the resistance and intensity so you feel by the end of 45 minutes you feel challenged but not completely exhausted!

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Monday
Complete either the workout at the gym or workout at home programme. To make it more challenging try holding dumbbells, or cans of baked beans in each hand when doing the squat exercises. When doing the lunges hold a bodybar behind the head, resting on the fleshy part of the shoulders. If you can get hold of some ankle weights then use these when working your inner and outer thighs.. To make it more challenging try old dumbbells, or cans of baked beans in each hand when doing the squat exercises. When doing the lunges hold a bodybar behind the head, resting on the fleshy part of the shoulders. If you can get hold of some ankle weights then use these when working your inner and outer thighs.

To advance your tummy crunches, place the feet further away from your bottom or to blast that area further, take your legs up to a table top position, hips and knees at right angles and crunch in this position. To advance even further, take the arms from behind the head and extend them so the upper arms are in line with the ears.

Tuesday
Cardio training (either an aerobics/combat class, treadmill or a jogging/cycling session of about 40 minutes - with warm up and cool down either side)

Wednesday
Rest or easy yoga class. If there isn't a yoga class available and you feel like a stretching exercise, go through the stretching routine in the workout at home programme.

Thursday
After warming up, repeat any of the following interval cycles (4 minutes in length) 8 times and then remember to cool down and stretch.
Running: Moderately for 3 minutes and fast for 1 minute
Cycling: 3 minutes at light to medium resistance, 1 minute and slower and heavier resistance
On the treadmill: 3 minutes at a moderate speed, then one minute fast or at a moderate speed on an incline.
Swimming: Breaststroke for 3 minutes, crawl for one minute.

Friday
Repeat Monday's assignment.

Weekend
2 x 10 minute skipping sessions

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