Week3 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 situps 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 situps 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.
|
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) |
|||
|---|---|---|---|
| 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) |
|||
|---|---|---|---|
| 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) |
Okay, 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 situps you complete, and move on to Week 5.
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