week 3

You should be a little stronger than you were a couple of weeks ago and able to complete considerably more sit-ups than your initial test.

If you're struggling with the program, don't lose heart. Some people will still be doing less than 21 consecutive sit-ups, but this is ok. Just repeat the week you struggled with until you're strong enough to move on to the next level - I promise it will be worth your while!

week 3: pick the appropriate column depending on your latest test results
Day 1
rest 60 seconds between each SET (longer if required)
  21 - 30 sit-ups 31 - 40 sit-ups > 40 sit-ups
set 1 15 18 21
set 2 18 25 27
set 3 11 19 21
set 4 11 19 21
set 5 max (at least 14) max (at least 25) max (at least 30)
Completed this workout? Go log it at Sit-Ups Logger!
Day 2
rest 60 seconds between each SET (longer if required)
set 1 15 21 30
set 2 18 28 38
set 3 12 21 23
set 4 12 21 23
set 5 max (at least 18) max (at least 28) max (at least 38)
Completed this workout? Go log it at Sit-Ups Logger!
Day 3
rest 60 seconds between each SET (longer if required)
set 1 17 24 33
set 2 20 32 42
set 3 14 23 30
set 4 14 23 30
set 5 max (at least 20) max (at least 32) max (at least 45)
Completed this workout? Go log it at Sit-Ups Logger!

Hopefully you made it safely through the third week and you're ready to move on to Week 4. Keep up the great work - you're halfway through the program and well on your way to performing two hundred consecutive sit-ups.

Let's continue with the program take a look at Week 4.

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