Week 1: Your First Situps Workouts

You’ve completed your Initial Test and you’re ready to begin the 200 Situps Training Program. Great work! This week, you’ll complete three workouts on nonconsecutive days, gradually building strength and endurance as you work towards 200 consecutive situps. Each workout has five sets, with rest between sets.

  • 10 situps or fewer: Follow Column 1.
  • 11–20 situps: Follow Column 2.
  • 21–30 situps: Follow Column 3.
  • More than 30 situps: Consider starting at Week 3, using Column 2 or 3.

How to complete your workouts: If you completed 18 situps in your Initial Test, follow Column 2. 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, without sacrificing good technique). 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.

When should you train? Complete the three workouts on nonconsecutive days. Monday, Wednesday and Friday works well, but adjust the schedule to suit your routine. Rest for 60 seconds between sets, or longer if required. Stop if you experience pain, dizziness or difficulty maintaining good technique, and allow recovery between workout days.

DAY 1

REST 60 SECONDS BETWEEN EACH SET (LONGER IF REQUIRED)

 up to 10 situps11 – 20 situps21 – 30 situps
SET 13915
SET 24918
SET 33610
SET 43610
SET 5max (at least 5)max (at least 8)max (at least 14)
DAY 2

REST 60 SECONDS BETWEEN EACH SET (LONGER IF REQUIRED)

SETColumn 1
Up to 10 situps		Column 2
11–20 situps		Column 3
21–30 situps
SET 15915
SET 261218
SET 33915
SET 45915
SET 5max (at least 6)max (at least 10)max (at least 18)
DAY 3

REST 60 SECONDS BETWEEN EACH SET (LONGER IF REQUIRED)

SETColumn 1
Up to 10 situps		Column 2
11–20 situps		Column 3
21–30 situps
SET 161217
SET 271522
SET 361114
SET 461114
SET 5max (at least 8)max (at least 15)max (at least 20)

Optional equipment: EnterSports Ab Roller Wheel Kit

EnterSports ab roller wheel kit

The EnterSports Ab Roller Wheel Kit includes an ab roller, push-up bars, resistance bands and a knee mat for home core workouts. It’s an optional way to add variety alongside the Week 1 situps program.

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Week 1 complete — what’s next? Congratulations on completing your first week of the 200 Situps Training Program! If you completed all three workouts with good technique, you’re ready to move forward. If you struggled, repeat Week 1 or retake the Initial Test to reassess your starting level. Consistency and good technique matter more than rushing through the program.

Continue to Week 2 of the 200 Situps Training Program →