Workout plan help

[Tiger_Penis]

Wow it has been a long time since I have been here. Looking at my control panel I haven't been here in about a year.

Shit. I would love to fix that but I am not going to be able to in about a month from now. I can't explain but just know that when I can I will show up when you least expect it and say "hi."

BUT before I go I wanted to pick the brains of smarter people than myself.

I have been working out, about 4 times a week for the past few weeks. This is where I would normally quit because life gets in the way or I just get bored. Now is different my job requires me to be in shape and I have been dealing with self confidence issues. Working out is part of the plan to build my self esteem.

Here is my workout

Warm up - 15 minutes
Run about a mile and a half
What comes next is my curcuit. I do each one at least twice:
push-ups x 30
crunches x30
reverse crunches x30
Russian twists x30 (Every other workout I use a medicine ball about 5 kg or 11 pounds)
and something called Monkey Fuckers (I bend over and squat down, holding my butt high i grab my ankles and drop my ass down to my ankles. Each motion is a rep)

I am mostly looking to improve my cardiovascular endurance and health, lose my gut and improve my core strength.

Should I add anything different? Change my workout routine? Workout more less? Any advice would be welcomed.

Thanks in advance.

[TheGreatDivider1]

First off save the running untill the end. If you are training for a certain time at the mile and a half then only push yourself once a week.

Sounds to me like you are training for the armed forces. I would look into doing a variations of your exercises like incline, decline, diamond pushups. Take a brief look into russian power lifting splits such as doing 5 exercises for your whole body
ex:
pullups (palms facing you)
pushups
rows
lunges
hanging leg raises

Also not a bad idea training with either the evil russians pushup program or the nasa pushup training program. i take it you do not with to join a gym.

[3pgh]

Following on from what GreatDivider said, if you have a pullup bar look at not only doing underhands (palm facing you) but wide overhand grip also (palms away). This will exercise lats aswell as back and you can get a more even workout than rows, although rows are great too.

For core/abs try adding side crunches and side planks.

Have you altered your diet at all?

[TheJuice]

You say you want to increase your core strength but what you are doing is mainly just a complex to work the cardiovascular system (sure you got some strength benefits, but it's really close to nothing).

If you want to improve your core strength I recommend you to work with a higher intensity (heavier weights) and lower reps. For example 5 sets of 6-12 reps og hanging leg raises or dragonflags.

Doing a circuit of 4 exercises with 30 reps in each exercise will only give you very little, if any, strength gains.

[Achilles]

Totally agree with Juice on this. If you're looking for strength do something with weights. And with how low of reps you're doing it sounds like you're just working on endurance. It also sounds like you're doing and armed forces workout as well. Try doing 30 - 60's to improve you're running times as well, they're a major asset to the workout.