Alright! So, you’ve completed your initial test and you’re set to start the program? Excellent!
Here we go, Week one, day two.
- If you managed 10 or less situps in the test, follow column 1.
- If you completed between 11 and 20 situps, column 2 is for you.
- Between 21 and 30 consecutive situps? Impressive! Column 3 is what you’re looking for.
- More than 30 situps? I would suggest starting the program on Week 3 in either the second or third column. Here's the graph of week 3, day 2 to help you advanced trainers along.
For example: let’s say you managed 18 situps. Looking at the second column, Day 2 begins with Set 1 (9 situps), a rest period of 60 seconds, before moving on to Set 2 (12 situps). Rest for 60 seconds and continue with Set 3 (9 situps) and Set 4 (9 situps), before finishing with Set 5 and as many consecutive situps as you can comfortably manage (at least 10, but not so many that you damage muscle tissue). The 60 seconds rest between each level should allow you to complete the workout, but you’ll probably experience some minor fatigue towards the end.
Treat yourself to a rest day before moving on to Day 3, and then again before you complete Week Two. Next week the postings will happen on Monday, Wednesday, Friday as that works best and allows you more time to use the weekend for rest and recovery before moving on to the next stage of the program. Feel free to juggle the plan around to meet your busy schedule, but make sure you rest in between workout days.
Other training programs you might consider
If you want to be included in the mentions when I post the updates simply write, "@carnold03, include me in the 200 situps", when you post and you'll be kept in the loop.