Week Five

WEEK 5

Depending on your results from the last 60 second sit-up test, work on the appropriate column or return to week three and/ or week four to repeat if you are not ready for week 5 yet. One extra week can make a huge difference in the results.

• If you performed 31 - 35 or less sit-ups, follow the first column.

• If you performed between 36 - 40 sit-up, go to column two.

• If you performed 41 or more, start with column three.

week 5: pick the appropriate column depending on your week 4 test results

Day 1 rest 30 seconds between set (longer if required)
	31 - 35 sit-ups	36 - 40 sit-ups	>41 sit-ups
set 1	20	22	25
set 2	23	26	29
set 3	16	18	20
set 4	max in 90sec (at least 30)	max in 90sec (at least 35)	max in 90sec (at least 40)
Day 2 rest 45 seconds between each set (longer if required)
set 1	21	24	27
set 2	25	28	31
set 3	18	20	22
set 4	max in 90sec (at least 35)	max in 90sec (at least 40)	max in 90sec (at least 45)
Day 3 rest 60 seconds between each set (longer if required)
set 1	23	26	29
set 2	27	30	34
set 3	20	22	25
set 4	max in 90sec (at least 40)	max in 90sec (at least 45)	max in 90sec (at least 50)

Okay, you need to perform another 60 second sit-up test before week 6. You're commitment in outstanding. If you are able to perform 45 sit-ups, move on to week 6, otherwise, repeat week 5 and try the 60 second sit-up test again.