Week 4: Strengthening Your Core

Welcome to Week 4!

Congratulations on completing three weeks of the 200 Situps Training Program! You’re now in the second half of your six-week challenge.

This week, you’ll continue developing abdominal strength and endurance with three progressively challenging workouts.

Which Training Column Should You Follow?

Stay in the same training column you followed during Week 3.

Your column is based on the exhaustion-test result you recorded at the end of Week 2:

• Column 1: 21–30 repetitions
• Column 2: 31–40 repetitions
• Column 3: More than 40 repetitions

If Week 3 was particularly challenging, you can repeat it before moving forward. There’s no need to rush your progress.

How to Complete Week 4

Complete three workouts on nonconsecutive days, such as Monday, Wednesday and Friday.

• Follow the repetitions in your selected training column.
• Rest for 60 seconds between sets, or longer if required.
• Complete five sets during each workout.
• For Set 5, aim for at least the minimum shown while maintaining controlled technique.
• Allow adequate recovery between workout days.

Remember, the program uses controlled abdominal crunches or curl-ups rather than traditional full situps.

Review the correct exercise technique.

Looking Ahead: Your Week 4 Exhaustion Test

At the end of this week, you’ll complete another exhaustion test.

Your result will determine which training column you should follow when you begin Week 5.

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

Your Week 4 Workouts

Use the same training column for Day 1, Day 2 and Day 3.

DAY 1 REST 60 SECONDS BETWEEN EACH SET (LONGER IF REQUIRED)
	21 – 30 situps	31 – 40 situps	> 40 situps
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)

DAY 2 REST 60 SECONDS BETWEEN EACH SET (LONGER IF REQUIRED)
	21 – 30 situps	31 – 40 situps	> 40 situps
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)

DAY 3 REST 60 SECONDS BETWEEN EACH SET (LONGER IF REQUIRED)
	21 – 30 situps	31 – 40 situps	> 40 situps
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)

Week 4 Complete — Time for Your Next Strength Test!

Congratulations on completing Week 4 of the 200 Situps Training Program!

You’ve now finished four weeks of progressive workouts. Before moving on to Week 5, it’s time to assess your progress.

How to Complete Your Exhaustion Test

1. Allow approximately 24–48 hours of recovery after your final Week 4 workout.
2. Warm up gently and review the correct crunch technique.
3. Perform as many consecutive, good-form crunches as you comfortably can.
4. Stop when you can no longer maintain proper technique, or if you experience pain or dizziness.
5. Record your total number of completed repetitions.

Your test result determines which training column you’ll follow in Week 5.

Make a note of your result before continuing.

Ready for Week 5?

You’re entering the final two weeks of the program!

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

Continue to Week 5 of the 200 Situps Training Program →

If Week 4 was particularly challenging, there’s no rush. Repeat the week if you need more time to build your strength and confidence.

Keep up the good work — you’re getting closer to the finish line!