Depending on the results of your latest test, continue with an appropriate week and column, even if it means you have to complete Week 3 or Week 4 again.
- If you managed 41 – 50 situps, follow column 1.
- If you completed between 51 & 60, column 2 is for you.
- More than 60 consecutive situps? Great work! You’ll be following column 3.
|
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) |
|||
|---|---|---|---|
| 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) |
|||
|---|---|---|---|
| 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) |
Surprise, surprise, it’s time for another exhaustion test. Week 5 was a tough one, and if you’ve made it this far, you’re getting close to reaching your goal. If you’re able to perform more than 75 consecutive situps, feel free to move on to Week 6. Couldn’t quite manage 75? No problem, just repeat the week and you should be ready to go after another three workout days. Good luck!
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