Week 5: Building Advanced Core Endurance

Welcome to Week 5!

Congratulations on reaching Week 5 of the 200 Situps Training Program! You’re entering the final two weeks of your six-week challenge.

This week introduces longer workouts and shorter recovery periods, helping you continue building abdominal strength and endurance.

Choose Your Week 5 Training Column

Your training column is determined by the exhaustion test you completed at the end of Week 4.

• 41–50 repetitions: Follow Column 1.
• 51–60 repetitions: Follow Column 2.
• More than 60 repetitions: Follow Column 3.

What if you completed fewer than 41 repetitions?

Don’t worry. Repeat an earlier week at an appropriate level until you’re ready to progress. You can return to Week 3 or Week 4 as needed.

How Week 5 Works

You’ll complete three workouts on nonconsecutive days, allowing time for recovery between sessions.

This week has a slightly different structure:

• Day 1: Five sets, resting 60 seconds between sets.
• Day 2: Eight sets, resting 45 seconds between sets.
• Day 3: Eight sets, resting 45 seconds between sets.

You may rest longer whenever necessary.

For the final set of each workout, perform as many controlled repetitions as you comfortably can, aiming for the minimum listed in your column.

Focus on proper technique rather than rushing through repetitions.

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

Review the correct exercise technique.

Your Week 5 Workouts

Follow your selected training column for all three workout days.

DAY 1 REST 60 SECONDS BETWEEN EACH SET (LONGER IF REQUIRED)
	41 – 50 situps	51 – 60 situps	> 60 situps
SET 1	26	42	54
SET 2	30	52	60
SET 3	23	38	45
SET 4	23	33	36
SET 5	max (at least 30)	max (at least 52)	max (at least 60)

DAY 2 REST 45 SECONDS BETWEEN EACH SET (LONGER IF REQUIRED)
	41 – 50 situps	51 – 60 situps	> 60 situps
SET 1	15	27	30
SET 2	15	27	30
SET 3	20	30	36
SET 4	20	30	36
SET 5	15	21	27
SET 6	15	21	27
SET 7	15	24	33
SET 8	max (at least 38)	max (at least 60)	max (at least 70)

DAY 3 REST 45 SECONDS BETWEEN EACH SET (LONGER IF REQUIRED)
	41 – 50 situps	51 – 60 situps	> 60 situps
SET 1	18	26	30
SET 2	18	26	30
SET 3	22	30	36
SET 4	22	30	36
SET 5	18	26	30
SET 6	18	26	30
SET 7	15	30	40
SET 8	max (at least 45)	max (at least 67)	max (at least 75)

Week 5 Complete — One Week to Go!

Congratulations on completing Week 5 of the 200 Situps Training Program!

You’ve worked through some challenging sessions this week, including longer workouts and shorter rest periods.

Before progressing to the final week, it’s time for another exhaustion test.

Your Week 5 Exhaustion Test

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

Are You Ready for Week 6?

If you completed more than 75 consecutive repetitions, you’re ready to progress to the final week.

If you completed 75 or fewer, repeat Week 5 at an appropriate level before attempting Week 6.

There’s no need to rush. Building strength and endurance consistently is more important than reaching a particular number on a particular day.

Ready for the Final Week?

Once you’ve completed your test and recovered sufficiently, it’s time for the final stage of the challenge.

Continue to Week 6 of the 200 Situps Training Program →

You’re almost there. Keep up the excellent work!