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Sit-ups
Stage 1
Foundation Level
Day | Foundation Level |
|---|---|
Day 1 | Crunches: 3 sets of 10-15 reps, Russian twist: 3 sets of 8-12 reps (each side), Leg Raises: 3 sets 3-5 reps, Modified Plank: 3 sets of 30s |
Day 2 | Rest or light cardio |
Day 3 | Crunches: 3 sets of 10-15 reps, Russian twist:3 sets of 8-12 each side, Leg Raises: 3 sets 3-5 reps, Modified Plank: 3 sets of 30s |
Day 4 | Rest or light cardio |
Day 5 | Crunches: 3 sets of 10-15, Russian twist:3 sets of 8-12 each side, Leg Raises: 3 sets 3-5 reps, Modified Plank: 3 sets of 30s |
Day 6 | Rest or light cardio |
Day 7 | Crunches: 3 sets of 10-15, Russian twist: 3 sets of 8-12 each side, Leg Raises: 3 sets 3-5 reps, Modified Plank: 3 sets of 30s |
Level 1 (<E)
Day | Level 1 |
|---|---|
Day 1 | Crunches: 3 sets of 15-20 reps, Russian twist: 3 sets of 12-15 reps (each side), Leg Raises: 3 sets 5-8 reps, Plank: 3 sets of 15-25s |
Day 2 | Rest or light cardio |
Day 3 | Crunches: 3 sets of 15-20 reps, Mountain climbers: 3 sets of 20-25 seconds, Leg Raises: 3 sets 5-8 reps, Plank: 3 sets of 15-25s |
Day 4 | Rest or light cardio |
Day 5 | Crunches: 3 sets of 15-20, Russian twist: 3 sets of 12-15 each side, Leg Raises: 3 sets 5-8 reps, Plank: 3 sets of 15-25
s |
Day 6 | Rest or light cardio |
Day 7 | Crunches: 3 sets of 15-20, Mountain climbers: 3 sets of 20-25 seconds, Leg Raises: 3 sets 5-8 reps, Plank: 3 sets of 15-25s |
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