The Two Hundred Sit Ups Training Program

The two hundred sit-ups training program

If you're serious about increasing your core strength, follow this six week training program and you'll soon be on your way to completing 200 consecutive sit-ups!Think there's no wayyoucould do this? I think you can! All you need is a good plan, plenty of discipline and about 30 minutes a week to achieve this goal!No doubt some of you can already do 100 consecutive sit-ups, but let's face it, you're in a big minority. Most of you reading this won't even be able to manage 20 sit-ups. Actually, I'm sure many of you can't even do 10.However, it really doesn't matter which group you fall into. If you follow the progressive sit-ups training program, I'm positive you'll soon be able to do 200 sit-ups!

What is a sit up?

According toWikipedia, atraditionalsit-up is "a strength training exercise commonly performed with the aim of strengthening the abdominal muscles and hip flexors.The exercise begins with lying with the back on the floor, typically with the knees bent in an attempt to reduce stress on the back muscles and spine, and then elevating both the upper and lower spine from the floor until everything superior to the buttocks is not touching the ground."Please note, due to the potential risk of spinal damage involved with performing traditional sit-ups, the two hundred sit- ups program will utilize the more commoncrunchorcurl upexercise.Throughout this site, wherever you read the words "sit-up(s)", please think in terms of crunches or curl ups, not the out-of-favour mass taught exercise. Furthermore, the two hundred sit-ups logo isnotmeant to be a good indicator of how the exercise should be performed. Please read on for more information.Instructions for "good-form" sit-ups

Proper starting form is lying face up on the floor with knees bent and feet flat. Feel free to tuck your feet under a fixed object if you feel the need, but only if you don't suffer from lower back pain.The movement begins by curling the shoulders towards the pelvis, with hands gently placed behind or below the ears. Try to keep your eyes on the ceiling even when you curl forward.Avoid placing the hands behind the head itself as using them to exert force on the neck can cause injury. Good practice is for the hands to lightly support the weight of the head, so that the neck flexor muscles can relax during the movement. Do not jerk the head forward with your hands.

Slowly contract your abdominals and come up to an angle of no more than 35 degrees - there's no need to go further than this - and exhale as you crunch forward.It's important to focus on working the abdominal muscles and not the hips and also to keep your chin off your chest. The lower back should not leave the floor which will make the curl up an effective isolation exercise for the abdominals.Once you've reached the 35 degree position, hold for one or two seconds before gently lowering yourself to the floor. Inhale on the way down and repeat. Focus on natural, rhythmic breathing as you continue to perform the exercise.Remember, the main aim of the two hundred sit-ups program is to improve your core strength, fitness and general health. The program is all about making progress and constantly challenging yourself. Give the 6-week program a chance and I know you'll be amazed how strong your core is. Good luck!

Why sit-ups?

Sit-ups are one of the basic and most common exercises for the human body. In conjunction with a balanced diet sit-ups will help build a strong and well-balanced mid-section which is instrumental in practically all sports and physical performance, as well as in maintaining good posture and preventing injury.Sit-ups can be performed no matter where you are, and best of all, they are completely free - no expensive equipment or annual gym fees required! If you're looking to develop a great core and mid-section, you could do much worse than follow along with the two hundred sit-ups plan.To improve your core strength, fitness and general health all you need to do is commit about 30 minutes of your time per week, and follow the sit-ups training program as closely as you can. I promise you will feel much better about yourself and much more confident after just a few short workouts.Good luck!

Initial testBefore you dive in and start the two hundred sit-ups program, you should: obtain medical advice and clearance from your doctor take an initial sit-ups test.The test will highlight your current fitness level and determine where to start and how to plan your sit-ups training program.initial test: the road to two hundred sit ups

AGEUNDER 30 YEARS30 - 39 YEARS40 AND OVER

RANK*number of sit-ups performed

EXCELLENTover 76over 71over 62

VERY GOOD59 - 7652 - 7147 - 61

GOOD50 - 5846 - 5137 - 46

AVERAGE40 - 4938 - 4525 - 36

POOR0 - 390 - 370 - 24

To perform the test, simply execute as manygood-form sit-upsas you can. Don't cut corners and please don't cheat - the last thing you want to do is end up in the wrong level of the training program! The results may be humbling, but trust me, honesty is the best policy if you want to maximize your core strength gains!Once you've performed the test, make a note (mental or otherwise) of how many, or how few, sit-ups you were able to perform. As an example, the first time I performed the test, I managed to eek out 60 consecutive sit-ups.Before startingWeek 1, I recommend taking a couple of days to familiarize yourself with the program and recover from the exertion of the initial test. You'll be required to work out three times per week - Monday, Wednesday, Friday worked well for me.Don't forget how many sit-ups you performed in the test and if you're still keen to improve your core strength and fitness,read onto learn more about the program.*If you're concerned about your Rank in the extreme left column; there's really no need. The scale of poor to excellent is just an indicator of current fitness, and can be used as a comparison tool between yourself, friends, family & co-workers. Oh yes, in case you're wondering, I didn't just make up the numbers in the table above - they're based on a standard army test and are gender neutral.Most people tend to fall into the average or good category, which is a great starting point for the plan. If you're ranked poor, don't be put off by the label - you'll soon be climbing the ranks and reaching new levels of fitness. If you're ranked far beyond the range of excellent, maybe you need a tougher plan?!

Week 1So, you've completed yourinitial testand you're keen to start the program? Great! If you managed 10 or less sit-ups in the test, follow column 1. If you completed between 11 and 20 sit-ups, column 2 is for you. Between 21 and 30 consecutive sit-ups? Impressive! Column 3 is what you're looking for. More than 30 sit-ups? I would suggest starting the program onWeek 3in either the second or third column.For example:let's say you managed 18 sit-ups. Looking at the second column, 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.week 1: pick the appropriate column depending on your initial test results

DAY 1REST 60 SECONDS BETWEEN EACH SET (LONGER IF REQUIRED)

up to 10 sit-ups11 - 20 sit-ups21 - 30 sit-ups

SET 13915

SET 24918

SET 33610

SET 43610

SET 5max (at least 5)max (at least 8)max (at least 14)

COMPLETED THIS WORKOUT? GO LOG IT ATSIT-UPS LOGGER!


SET 15915

SET 261218

SET 33915

SET 45915




SET 161217

SET 271522

SET 361114

SET 461114



Hopefully you made it safely through the first week and now you're keen to move on toWeek 2. However, if for some reason you struggled with the program, I would suggest either retaking theinitial testor repeatingWeek 1. You'll probably be surprised at how much stronger you already are and will sail through the first week and be fired up and raring to go.If you're ready to move on, let's take a look atWeek 2 of the two hundred sit ups program.

Week 2Week 1should now be comfortably behind you and it's time to start Week 2 of the two hundred sit-ups program. Continue by following the same column of exercises as you did inWeek 1. Don't cut any corners, but feel free to take a little more rest between each level if you need to. It's also important to be well hydrated before you start each workout.At the end of Week 2 it will be time to check your strength and perform an exhaustion test. In simple terms, perform as manygood-form sit-upsas you cancomfortablymanage. Stress your core by all means, but please don't go beyond the safety limit. The number of sit-ups you complete will determine at which level of the program you'll startWeek 3. Perform this test within 24-48 hours of completing Week 2. Good luck!week 2: pick the same column as you did in week 1


up to 10 sit-ups11 - 20 sit-ups21 - 30 sit-ups

SET 161421

SET 291721

SET 361215

SET 461215




SET 171521

SET 291824

SET 361418

SET 461418




SET 181824

SET 2122025

SET 381521

SET 481521



Don't forget, now you've completed Week 2, it's time to take an exhaustion test. Perform as many good-form sit-ups as you can comfortably manage. Make a note of how many sit-ups you complete, and move on toWeek 3. Hope you're ready for the next level!

Week 3You should be a little stronger than you were a couple of weeks ago and able to complete considerably more sit-ups than your initial test. If you managed 21 - 30 sit-ups in the latest test, follow column 1. If you completed between 31 & 40, column 2 is for you. More than 40 consecutive sit-ups? Excellent! You'll be following column 3.If you're struggling with the program, don't lose heart. Some people will still be doing less than 21 consecutive sit-ups, but this is ok. Just repeat the week you struggled with until you're strong enough to move on to the next level - I promise it will be worth your while!week 3: pick the appropriate column depending on your latest test results


21 - 30 sit-ups31 - 40 sit-ups> 40 sit-ups

SET 1151821

SET 2182527

SET 3111921

SET 4111921




SET 1152130

SET 2182838

SET 3122123

SET 4122123




SET 1172433

SET 2203242

SET 3142330

SET 4142330



Hopefully you made it safely through the third week and you're ready to move on toWeek 4. Keep up the great work - you're halfway through the program and well on your way to performing two hundred consecutive sit-ups.Let's continue with the program take a look atWeek 4.

Week 4Week 3is 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 sit-ups 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 sit-ups you complete will determine at which level of the program you'll startWeek 5. Make sure you perform this test within 24-48 hours of completing Week 4.week 4: pick the same column as you did in week 3



SET 1182732

SET 2213338

SET 3172432

SET 4152432




SET 1213038

SET 2243845

SET 3183038

SET 4183038




SET 1243545

SET 2274250

SET 3203545

SET 4203545



Ok, 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 sit-ups you complete, and move on toWeek 5.

week 5Depending on the results of your latest test, continue with an appropriate week and column, even if it means you have to completeWeek 3orWeek 4again. If you managed 41 - 50 sit-ups, follow column 1. If you completed between 51 & 60, column 2 is for you. More than 60 consecutive sit-ups? Great work! You'll be following column 3.week 5: pick the appropriate column depending on your latest test results



SET 1264254

SET 2305260

SET 3233845

SET 4233336




SET 1152730

SET 2152730

SET 3203036

SET 4203036

SET 5152127

SET 6152127

SET 7152433




SET 1182630

SET 2182630

SET 3223036

SET 4223036

SET 5182630

SET 6182630

SET 7153040



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 sit-ups, feel free to move on toWeek 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!

Week 6Depending on the results of your latest test, continue with an appropriate week and column, even if it means you have to completeWeek 5again. If you managed 75 - 90 sit-ups, follow column 1. If you completed between 91 & 110, column 2 is for you. More than 110 consecutive sit-ups? Tremendous! You'll be following column 3.week 6: pick the appropriate column depending on your latest test results



SET 1386070

SET 2457585

SET 3303852

SET 4223545




SET 1213033

SET 2213033

SET 3233545

SET 4233545

SET 5213036

SET 6213036

SET 7152732

SET 8152732




SET 1203339

SET 2203339

SET 3264550

SET 4264550

SET 5243439

SET 6243439

SET 7212733

SET 8212733



Well? Did you make it through Week 6? If you did; congratulations - you should be very proud of your achievements and ready for onefinal test.If you struggled with Week 6 (many people do), no problem, just repeat the appropriate week and try again. Maybe an extra couple of days rest will benefit you?

Final testIf you're reading this page you should be very proud of your achievements and ready for one final test. As you're well aware, the program you've been following is called two hundred sit-ups and that's what this final test is all about.To perform the test, simply execute as many good-form sit-ups as you can. If you've completed the six week program with no cheating and no short cuts, experience has shown that youshouldbe strong enough to perform two hundred consecutive sit-ups!After completingWeek 6of the program, treat yourself to a day or two of rest. Eat well and maintain good hydration. Try not to perform any exercises or tasks around the home that will drain you of energy - you'll need every ounce of strength to meet your goal. Ready?Take your time, don't rush and focus on performing ten sit-ups at a time. Breaking the magic two hundred into smaller chunks will make the goal more achievable and give you more chance of success. Maintain good form and don't hold your breath. It sounds simple, but just take it one curl at a time until you reach two hundred! If your core starts to feel knotted, take a few deep breaths and regain your composure before starting again. Good luck - I know you can do it!!If today wasn't your day and you couldn't complete the two hundred, I would suggest going back a couple of weeks in the program and building up your core strength again. MaybeWeek 5orWeek 6would be a good place to build from and help regain your confidence? Don't give up though, you're closer than you think!

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The Two Hundred Sit Ups Training Program