Sit Ups
Exercise Description: Sit-ups
• Have a partner hold your feet or anchor them under an object
• Interlock your fingers behind your head
• Knees should be bent
• Perform the sit-up movement to an upward position with your back perpendicular to the floor
• Return to the starting position
Frequency: Three non-consecutive days per week (Mon-Wed-Fri or Tues-Thurs-Sat)
Day 1: Maximum Sets
◦Sets: Weeks 1-5 Perform Sets 1-3 (below) one time Weeks 5-10 Perform Sets 1-4
◦Repetitions & Set 1: AMAP within a two minute period - Rest: 2 minute rest
◦Set 2: AMAP within a 90 second period - 90 second rest
◦Set 3: AMAP within a 60 second period – 90 second rest
◦Set 4: AMAP within a 45 second period
Progression: As you get stronger the number of repetitions that you can complete within the designated time period should increase.
Day 2: Pyramid Sets
Weeks 1-3:
Set 1: Perform 60 sit-ups. Rest 3 minutes
Set 2: Perform 50 sit-ups. Rest 3minutes
Set 3: Perform 40 sit-ups.
Weeks 4-6:
Set 1: Perform 70 sit-ups. Rest 4 minutes
Set 2: Perform 60 sit-ups. Rest 3 minutes
Set 3: Perform 50 sit-ups. Rest 3 minutes
Set 4: Perform25 sit-ups.
Weeks 7-10:
Set 1: Perform 70 sit-ups. Rest 4 minutes
Set 2: Perform 60 sit-ups. Rest 4 minutes
Set 3: Perform 50 sit-ups. Rest 3 minutes
Set 4: Per
◦form 40 sit-ups.
Day 3: Timed Sets
Weeks 1-3:
◦Perform 2 sets of 60 second sit-up bouts with a 3 minute rest between sets
Weeks 4-6:
◦Perform 2 sets of 60 second sit-up bouts with a 3 minute rest between sets
◦Perform 2 sets of 30 second sit-up bouts with a 2 minute rest between sets
Weeks 7-10:
◦Perform 3 sets of 60 second sit-up bouts with a 4 minute rest between sets