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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 way you could 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 to Wikipedia, a traditional sit-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
common crunch or curl up exercise.
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 is not meant 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 test
Before 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
AGE

UNDER 30 YEARS

RANK *

30 - 39 YEARS

40 AN D OVER

number of sit-ups performed

EXCELLENT

over 76

over 71

over 62

VERY GOOD

59 - 76

52 - 71

47 - 61

GOOD

50 - 58

46 - 51

37 - 46

AVERA GE

40 - 49

38 - 45

25 - 36

POOR

0 - 39

0 - 37

0 - 24

To perform the test, simply execute as many good-form sit-ups as 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 starting Week 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 on to 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 1
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 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 on Week 3 in


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

up to 10 sit-ups

11 - 20 sit-ups

21 - 30 sit-ups

SET 1

15

SET 2

18

SET 3

10

SET 4

10

SET 5

max (at least 5)

max (at least 8)

max (at least 14)

C O M P L E T E D T H I S W O R K O U T ? G O L O G I T AT S I T - U P S L O G G E R !

DAY 2
REST 60 SECONDS BETWEEN EACH SET (LONGER IF REQUIRED)
SET 1

15

SET 2

12

18

SET 3

15

SET 4

15

SET 5

max (at least 6)

max (at least 10)

max (at least 18)

C O M P L E T E D T H I S W O R K O U T ? G O L O G I T AT S I T - U P S L O G G E R !

DAY 3
REST 60 SECONDS BETWEEN EACH SET (LONGER IF REQUIRED)
SET 1

12

17

SET 2

15

22

SET 3

11

14

SET 4

11

14

SET 5

max (at least 8)

max (at least 15)

max (at least 20)

C O M P L E T E D T H I S W O R K O U T ? G O L O G I T AT S I T - U P S L O G G E R !

Hopefully you made it safely through the first week and now you're keen to move
on to Week 2. However, if for some reason you struggled with the program, I
would suggest either retaking the initial test or repeating Week 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 at Week 2 of the two hundred sit
ups program.

Week 2
Week 1 should 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 in Week 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 many good-form sit-ups as you
can comfortably manage. 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 start Week 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
DAY 1
REST 60 SECONDS BETWEEN EACH SET (LONGER IF REQUIRED)
up to 10 sit-ups

11 - 20 sit-ups

21 - 30 sit-ups

SET 1

14

21

SET 2

17

21

SET 3

12

15

SET 4

12

15

SET 5

max (at least 9)

max (at least 17)

max (at least 22)

C O M P L E T E D T H I S W O R K O U T ? G O L O G I T AT S I T - U P S L O G G E R !

DAY 2
REST 60 SECONDS BETWEEN EACH SET (LONGER IF REQUIRED)
SET 1

15

21

SET 2

18

24

SET 3

14

18

SET 4

14

18

SET 5

max (at least 11)

max (at least 20)

max (at least 26)

C O M P L E T E D T H I S W O R K O U T ? G O L O G I T AT S I T - U P S L O G G E R !

DAY 3
REST 60 SECONDS BETWEEN EACH SET (LONGER IF REQUIRED)
SET 1

18

24

SET 2

12

20

25

SET 3

15

21

SET 4

15

21

SET 5

max (at least 12)

max (at least 23)

max (at least 30)

C O M P L E T E D T H I S W O R K O U T ? G O L O G I T AT S I T - U P S L O G G E R !

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 to Week 3. Hope you're ready
for the next level!

Week 3
You 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
DAY 1
REST 60 SECONDS BETWEEN EACH SET (LONGER IF REQUIRED)
21 - 30 sit-ups

31 - 40 sit-ups

> 40 sit-ups

SET 1

15

18

21

SET 2

18

25

27

SET 3

11

19

21

SET 4

11

19

21

SET 5

max (at least 14)

max (at least 25)

max (at least 30)

C O M P L E T E D T H I S W O R K O U T ? G O L O G I T AT S I T - U P S L O G G E R !

DAY 2
REST 60 SECONDS BETWEEN EACH SET (LONGER IF REQUIRED)
SET 1

15

21

30

SET 2

18

28

38

SET 3

12

21

23

SET 4

12

21

23

SET 5

max (at least 18)

max (at least 28)

max (at least 38)

C O M P L E T E D T H I S W O R K O U T ? G O L O G I T AT S I T - U P S L O G G E R !

DAY 3
REST 60 SECONDS BETWEEN EACH SET (LONGER IF REQUIRED)
SET 1

17

24

33

SET 2

20

32

42

SET 3

14

23

30

SET 4

14

23

30

SET 5

max (at least 20)

max (at least 32)

max (at least 45)

C O M P L E T E D T H I S W O R K O U T ? G O L O G I T AT S I T - U P S L O G G E R !

Hopefully you made it safely through the third week and you're ready to move on
to Week 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 at Week 4.

Week 4
Week 3 is 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 start Week 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
DAY 1
REST 60 SECONDS BETWEEN EACH SET (LONGER IF REQUIRED)
21 - 30 sit-ups

31 - 40 sit-ups

> 40 sit-ups

SET 1

18

27

32

SET 2

21

33

38

SET 3

17

24

32

SET 4

15

24

32

SET 5

max (at least 24)

max (at least 38)

max (at least 48)

C O M P L E T E D T H I S W O R K O U T ? G O L O G I T AT S I T - U P S L O G G E R !

DAY 2
REST 60 SECONDS BETWEEN EACH SET (LONGER IF REQUIRED)

SET 1

21

30

38

SET 2

24

38

45

SET 3

18

30

38

SET 4

18

30

38

SET 5

max (at least 27)

max (at least 42)

max (at least 54)

C O M P L E T E D T H I S W O R K O U T ? G O L O G I T AT S I T - U P S L O G G E R !

DAY 3
REST 60 SECONDS BETWEEN EACH SET (LONGER IF REQUIRED)
SET 1

24

35

45

SET 2

27

42

50

SET 3

20

35

45

SET 4

20

35

45

SET 5

max (at least 30)

max (at least 50)

max (at least 60)

C O M P L E T E D T H I S W O R K O U T ? G O L O G I T AT S I T - U P S L O G G E R !

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 to Week 5.

week 5
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 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
DAY 1
REST 60 SECONDS BETWEEN EACH SET (LONGER IF REQUIRED)
41 - 50 sit-ups

51 - 60 sit-ups

> 60 sit-ups

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)

C O M P L E T E D T H I S W O R K O U T ? G O L O G I T AT S I T - U P S L O G G E R !

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)

C O M P L E T E D T H I S W O R K O U T ? G O L O G I T AT S I T - U P S L O G G E R !

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)

C O M P L E T E D T H I S W O R K O U T ? G O L O G I T AT S I T - U P S L O G G E R !

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 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!

Week 6
Depending on the results of your latest test, continue with an appropriate week
and column, even if it means you have to complete Week 5 again.

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
DAY 1
REST 60 SECONDS BETWEEN EACH SET (LONGER IF REQUIRED)
75 - 90 sit-ups

91 - 110 sit-ups

> 110 sit-ups

SET 1

38

60

70

SET 2

45

75

85

SET 3

30

38

52

SET 4

22

35

45

SET 5

max (at least 60)

max (at least 75)

max (at least 85)

C O M P L E T E D T H I S W O R K O U T ? G O L O G I T AT S I T - U P S L O G G E R !

DAY 2
REST 45 SECONDS BETWEEN EACH SET (LONGER IF REQUIRED)
SET 1

21

30

33

SET 2

21

30

33

SET 3

23

35

45

SET 4

23

35

45

SET 5

21

30

36

SET 6

21

30

36

SET 7

15

27

32

SET 8

15

27

32

SET 9

max (at least 66)

max (at least 80)

max (at least 90)

C O M P L E T E D T H I S W O R K O U T ? G O L O G I T AT S I T - U P S L O G G E R !

DAY 3
REST 45 SECONDS BETWEEN EACH SET (LONGER IF REQUIRED)
SET 1

20

33

39

SET 2

20

33

39

SET 3

26

45

50

SET 4

26

45

50

SET 5

24

34

39

SET 6

24

34

39

SET 7

21

27

33

SET 8

21

27

33

SET 9

max (at least 75)

max (at least 90)

max (at least 105)

C O M P L E T E D T H I S W O R K O U T ? G O L O G I T AT S I T - U P S L O G G E R !

Well? Did you make it through Week 6? If you did; congratulations - you should
be very proud of your achievements and ready for one final 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 test
If 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 you should be strong enough to perform two hundred
consecutive sit-ups!
After completing Week 6 of 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. Maybe Week 5 or Week 6 would 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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