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Two Hundred SitupsCreated by TishaO
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Summary
18 Workouts / 1 Exercise
0% Cardio / 100% Strength Training
Latest Exercisers
Workout Program Description
This 6-week program created at twohundredsitups.com will give you the ability to complete 200 consecutive situps! Note that the final set each day should be run to max. The number given is a minimum. Perform tests before weeks 1, 3, 5 and 6 to see how many consecutive situps you can do. Then use that number to choose the workout you
will do daily. If you cannot do 200 situps by the end of 6 weeks, redo weeks 5 and 6 to build strength.
Workouts
200 Situps: Wk 1-Day 1 (60 sec rests)
Description
So, you've completed your initial test and you're keen to start the program? Great! * If you managed 10 or less sit-ups in the test, follow routine 1. * If you completed between 11 and 20 sit-ups, routine 2 is for you. * Between 21 and 30 consecutive sit-ups? Impressive! Routine 3 is what you're looking for. * More than 30 sit-ups? I would suggest starting the program on Week 3 in either the second or third routine. For example: let's say you managed 18 sit-ups. Looking at the second routine, Day 1 begins with Set 1 (9 sit-ups), a rest period of 60 seconds, before moving on to Set 2 (9 sit-ups). Rest for 60 seconds and continue with Set 3 (6 sit-ups) and Set 4 (6 sit-ups), before finishing with Set 5 and as many consecutive sit-ups as you can comfortably manage (at least 8, 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 2, and then again before you complete Day 3. I find that Monday, Wednesday, Friday works well and allows you 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.
Suggested Schedule
This workout should be done weekly on:| Sun | Mon | Tue | Wed | Thur | Fri | Sat |
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Crunch 15 sets: 3 reps, 15 reps, 9 reps, 4 reps, 18 reps, 9 reps, 10 reps, 6 reps, 3 reps, 6 reps, 3 reps, 10 reps, 8 reps, 5 reps, 14 reps Lie flat on your back with your feet flat on the ground, or resting on a bench with your knees bent at a 90 degree angle. If you are resting your feet on a bench, place them three to four inches apart... |
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Crunch Lie flat on your back with your feet flat on the ground, or resting on a bench with your knees bent at a 90 degree angle. If you are resting your feet on a bench, place them three to four inches apart... |
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Adobe Flash player is required.
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Crunch Lie flat on your back with your feet flat on the ground, or resting on a bench with your knees bent at a 90 degree angle. If you are resting your feet on a bench, place them three to four inches apart... |
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