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200 Situps: Wk 1-Day 1 (60 sec rests)Part of the Two Hundred Situps program. This workout has never been performed. |
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.
Exercise Routine
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CrunchLie 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... Routine:Set 1: 3 reps Set 2: 15 reps Set 3: 9 reps Set 4: 4 reps Set 5: 18 reps Set 6: 9 reps Set 7: 10 reps Set 8: 6 reps Set 9: 3 reps Set 10: 6 reps Set 11: 3 reps Set 12: 10 reps Set 13: 8 reps Set 14: 5 reps Set 15: 14 reps |
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CrunchLie 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... Routine:Not available |
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CrunchLie 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... Routine:Not available |
