Week 1

Copyright Notice

This website and its content is copyright of Steve Speirs LLC - © Steve Speirs LLC. 2009 | 2017. All rights reserved.
Any redistribution or reproduction of part or all of the contents in any form is prohibited other than the following:

  • You may print or download to a local hard disk extracts for your personal and non-commercial use only.
  • You may not, except with our express written permission, distribute or commercially exploit the content. Nor may you transmit it or store it in any other website or other form of electronic retrieval system.

So, you’ve completed your initial test and you’re keen to start the program? Great!

  • If you managed 10 or less situps in the test, follow column 1.
  • If you completed between 11 and 20 situps, column 2 is for you.
  • Between 21 and 30 consecutive situps? Impressive! Column 3 is what you’re looking for.
  • More than 30 situps? I would suggest starting the program on Week 3 in either the second or third column.

For example: let’s say you managed 18 situps. Looking at the second column, Day 1 begins with Set 1 (9 situps), a rest period of 60 seconds, before moving on to Set 2 (9 situps). Rest for 60 seconds and continue with Set 3 (6 situps) and Set 4 (6 situps), before finishing with Set 5 and as many consecutive situps as you can comfortably manage (at least 8, but not so many that you damage muscle tissue). The 60 seconds rest between each level should allow you to complete the workout, but you’ll probably experience some minor fatigue towards the end.

Treat yourself to a rest day before moving on to Day 2, and then again before you complete Day 3. I find that Monday, Wednesday, Friday works well and allows you to use the weekend for rest and recovery before moving on to the next stage of the program. Feel free to juggle the plan around to meet your busy schedule, but make sure you rest in between workout days.

week 1: pick the appropriate column depending on your initial test results
DAY 1

REST 60 SECONDS BETWEEN EACH SET (LONGER IF REQUIRED)

up to 10 situps 11 – 20 situps 21 – 30 situps
SET 1 3 9 15
SET 2 4 9 18
SET 3 3 6 10
SET 4 3 6 10
SET 5 max (at least 5) max (at least 8) max (at least 14)
COMPLETED THIS WORKOUT? GO LOG IT AT SITUPS LOGGER!
DAY 2

REST 60 SECONDS BETWEEN EACH SET (LONGER IF REQUIRED)

SET 1 5 9 15
SET 2 6 12 18
SET 3 3 9 15
SET 4 5 9 15
SET 5 max (at least 6) max (at least 10) max (at least 18)
COMPLETED THIS WORKOUT? GO LOG IT AT SITUPS LOGGER!
DAY 3

REST 60 SECONDS BETWEEN EACH SET (LONGER IF REQUIRED)

SET 1 6 12 17
SET 2 7 15 22
SET 3 6 11 14
SET 4 6 11 14
SET 5 max (at least 8) max (at least 15) max (at least 20)
COMPLETED THIS WORKOUT? GO LOG IT AT SITUPS LOGGER!

Hopefully you made it safely through the first week and now you’re keen to move on to Week 2. However, if for some reason you struggled with the program, I would suggest either retaking the initial test or repeating Week 1. You’ll probably be surprised at how much stronger you already are and will sail through the first week and be fired up and raring to go.

If you’re ready to move on, let’s take a look at Week 2 of the two hundred sit ups program.