Week Three

WEEK 3

Are you starting to see results from your efforts? By now, you are stronger and probably sees better results on the test than the initial test. Don't give up you're 1/3 of the way there.

• If you performed 16 - 20 or less sit-ups, follow the first column.

• If you performed between 21 - 25 sit-up, go to column two.

• If you performed 26 or more, start with column three.

If you were not able to perform at least 16 sit-up, that's okay. Just go back and repeat week one and/ or week two and gain the strength required to continue on.

week 3: pick the appropriate column depending on your week 2 test results

Day 1 rest 30 seconds between set (longer if required)
	16 - 20 sit-ups	21 - 25 sit-ups	>26 sit-ups
set 1	10	13	15
set 2	12	15	18
set 3	8	10	12
set 4	max in 60sec (at least 18)	max in 60sec (at least 23)	max in 60sec (at least 28)
Day 2 rest 45 seconds between each set (longer if required)
set 1	11	14	17
set 2	13	16	20
set 3	9	11	14
set 4	max in 60sec (at least 19)	max in 60sec (at least 24)	max in 60sec (at least 29)
Day 3 rest 60 seconds between each set (longer if required)
set 1	12	15	18
set 2	14	18	21
set 3	10	13	15
set 4	max in 60sec (at least 20)	max in 60sec (at least 25)	max in 60sec (at least 30)

Congratulations! you made it through week three. You may now continue onto week 4. Keep up the great work - you are now halfway through the program.