Week One

WEEK 1

Okay, you've completed the initial test and know your baseline. Terrific, you've taken the first step in completing the program. Now, let's get started!

• If you performed 5 or less sit-ups, follow the first column.

• If you performed between 6 - 10 sit-up, go to column two.

• If you performed 11 or more, start with column three.

week 1: pick the appropriate column depending on your initial test results

Day 1 rest 30 seconds between set (longer if required)
	up to 5 sit-ups	6 - 10 sit-ups	11 - 15 sit-ups
set 1	3	5	8
set 2	3	6	9
set 3	2	4	6
set 4	max in 30sec (at least 3)	max in 30sec (at least 8)	max in 30sec (at least 13)
Day 2 rest 45 seconds between each set (longer if required)
set 1	3	6	8
set 2	3	7	10
set 3	2	5	7
set 4	max in 30sec (at least 4)	max in 30sec (at least 9)	max in 30sec (at least 14)
Day 3 rest 60 seconds between each set (longer if required)
set 1	3	6	9
set 2	4	7	11
set 3	3	5	8
set 4	max in 30sec (at least 5)	max in 30sec (at least 10)	max in 30sec (at least 15)

Great! By finishing the first week, you have taken your first step towards better health and core strength.