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Sit-ups
Stage 3
Level 4 (C)
Day | Level 4 |
|---|---|
Day 1 | Crunches: 3 sets of 27-30, Mountain climbers: 3 sets of 35-40s, Leg Raises: 3 sets 12-15 reps, Plank: 3 sets of 35-40s |
Day 2 | Rest or light cardio |
Day 3 | Crunches: 3 sets of 27-30, Russian twist: 3 sets of 18-20 (each side), Leg Raises: 3 sets 12-15 reps, Plank: 3 sets of 35-40s |
Day 4 | Rest or light cardio |
Day 5 | Max situps (Within a minute), Mountain climbers: 3 sets of 35-40s, Leg Raises: 3 sets 12-15 reps, Plank: 3 sets of 35-40s |
Day 6 | Rest or light cardio |
Day 7 | Crunches: 3 sets of 27-30, Russian twist: 3 sets of 18-20 (each side), Leg Raises: 3 sets 12-15 reps, Plank: 3 sets of 35-40s |
Level 5 (>C)
Day | Level 5 |
|---|---|
Day 1 | Crunches: 3 sets of 30-32 reps, Russian twist: 3 sets of 20-25 each side, Leg raises:3 sets 15-20 reps, Plank: 3 sets of >40s |
Day 2 | Rest or light cardio |
Day 3 | Max situps (Within a minute), Mountain climbers: 3 sets of 20-25 reps, Leg raises:3 sets 15-20 reps, Plank: 3 sets of >40s |
Day 4 | Rest or light cardio |
Day 5 | Crunches: 3 sets of 30-32 reps, Russian twist: 3 sets of 20-25 each side, Leg raises:3 sets 15-20 reps, Plank: 3 sets of >40s |
Day 6 | Rest or light cardio |
Day 7 | Crunches: 3 sets of 30-32 reps, Mountain climbers: 3 sets of >45s, Leg raises:3 sets 12-15 reps, Plank: 3 sets of >40s |
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