week 4

Week 3 is now comfortably behind you and it's time to start Week 4. Continue by following the same column of exercises as you did last week.

At the end of Week 4 it will be time to perform another exhaustion test. You should know what to do by now - simply perform as many good-form sit-ups as you can comfortably manage. As per the end of Week 2, stress your core by all means, but please don't go beyond the safety limit.

The number of sit-ups you complete will determine at which level of the program you'll start Week 5. Make sure you perform this test within 24-48 hours of completing Week 4.

week 4: pick the same column as you did in week 3
Day 1
rest 60 seconds between each SET (longer if required)
  21 - 30 sit-ups 31 - 40 sit-ups > 40 sit-ups
set 1 18 27 32
set 2 21 33 38
set 3 17 24 32
set 4 15 24 32
set 5 max (at least 24) max (at least 38) max (at least 48)
Completed this workout? Go log it at Sit-Ups Logger!
Day 2
rest 60 seconds between each SET (longer if required)
set 1 21 30 38
set 2 24 38 45
set 3 18 30 38
set 4 18 30 38
set 5 max (at least 27) max (at least 42) max (at least 54)
Completed this workout? Go log it at Sit-Ups Logger!
Day 3
rest 60 seconds between each SET (longer if required)
set 1 24 35 45
set 2 27 42 50
set 3 20 35 45
set 4 20 35 45
set 5 max (at least 30) max (at least 50) max (at least 60)
Completed this workout? Go log it at Sit-Ups Logger!

Ok, time for another exhaustion test. You should be feeling much stronger now than your initial test 4 weeks ago. Make a note of how many sit-ups you complete, and move on to Week 5.

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