Week 2: Building Your Situps Endurance

Welcome to Week 2!

Congratulations on completing your first week of the 200 Situps Training Program!

This week, you’ll continue building abdominal strength and endurance with three progressive workouts.

Stay in the same training column you followed during Week 1. If you need a reminder, review Week 1.

How to Complete Week 2

  • Complete three workouts on nonconsecutive days, such as Monday, Wednesday and Friday.
  • Follow the repetitions listed in your chosen training column.
  • Rest for 60 seconds between sets, or longer if required.
  • For Set 5, complete as many controlled repetitions as you comfortably can, aiming for the minimum shown in your column.
  • Focus on good technique rather than rushing through repetitions.

Remember, the program uses controlled abdominal crunches or curl-ups rather than traditional full situps. You can review the correct technique here.

Looking Ahead: Your End-of-Week Test

After completing all three workouts, you’ll perform an exhaustion test to assess your progress.

This simply means completing as many consecutive, good-form crunches as you can comfortably manage.

Your result will determine which training column you follow in Week 3.

We’ll explain how to complete the test after the workouts below.

Your Week 2 Workouts

Continue using your Week 1 training column for Day 1, Day 2 and Day 3.

DAY 1

REST 60 SECONDS BETWEEN EACH SET (LONGER IF REQUIRED)

 up to 10 situps11 – 20 situps21 – 30 situps
SET 161421
SET 291721
SET 361215
SET 461215
SET 5max (at least 9)max (at least 17)max (at least 22)
DAY 2

REST 60 SECONDS BETWEEN EACH SET (LONGER IF REQUIRED)

 up to 10 situps11 – 20 situps21 – 30 situps
SET 171521
SET 291824
SET 361418
SET 461418
SET 5max (at least 11)max (at least 20)max (at least 26)
DAY 3

REST 60 SECONDS BETWEEN EACH SET (LONGER IF REQUIRED)

 up to 10 situps11 – 20 situps21 – 30 situps
SET 181824
SET 2122025
SET 381521
SET 481521
SET 5max (at least 12)max (at least 23)max (at least 30)

Optional Equipment: Sit-Up Assistant Ab Machine

Sit-up assistant ab exercise machine

Looking for an optional addition to your home core workouts? This sit-up assistant is designed to help support your feet during floor exercises. You don’t need a machine to complete the 200 Situps Training Program, but some people may prefer extra equipment for their routine.

View on Amazon

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Week 2 Complete — Time for Your Exhaustion Test!

You’ve completed two weeks of the 200 Situps Training Program. Excellent work!

Before moving on to Week 3, it’s time to assess your progress.

How to Complete the Exhaustion Test

  1. After completing Day 3, allow yourself approximately 24–48 hours of recovery before testing.
  2. Warm up gently and make sure you’re comfortable with the correct crunch technique.
  3. Perform as many consecutive, controlled crunches as you comfortably can.
  4. Stop when you can no longer maintain good technique, or if you experience pain or dizziness.
  5. Record the total number of repetitions you completed.

Keep your result handy. You’ll use it to select your training column for Week 3.

Ready for Week 3?

Once you’ve completed your test and recovered sufficiently, you’re ready for the next stage of the program.

Continue to Week 3 →

If Week 2 was particularly challenging, there’s no rush. You can repeat the week before progressing.

Remember, consistency and controlled technique are more important than reaching a particular number too quickly.