You should be a little stronger than you were a couple of weeks ago and able to complete considerably more situps than your initial test.
- If you managed 21 – 30 situps in the latest test, follow column 1.
- If you completed between 31 & 40, column 2 is for you.
- More than 40 consecutive situps? Excellent! You’ll be following column 3.
If you’re struggling with the program, don’t lose heart. Some people will still be doing less than 21 consecutive situps, 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!
|
DAY 1
REST 60 SECONDS BETWEEN EACH SET (LONGER IF REQUIRED) |
|||
|---|---|---|---|
| 21 – 30 situps | 31 – 40 situps | > 40 situps | |
| 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) |
|
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) |
|
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) |
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 situps.
Let’s continue with the program take a look at Week 4.
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