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Sit Ups

Exercise Description:  Sit-ups (See Video of proper training protocol/standards.)

  Have a partner hold your feet or anchor them under an object
• Interlock your fingers behind your head
• Knees should be bent
• Perform the sit-up movement to an upward position with your back perpendicular to the floor
• Retur
n to
th
e starting position 

Frequency: Three non-consecutive days per week (Mon-Wed-Fri or Tues-Thurs-Sat)

Day 1:  Maximum Sets 

  • Sets: Weeks 1-5 Perform Sets 1-3 (below) one time  Weeks 5-10 Perform Sets 1-4
    • Repetitions & Set 1: AMAP within a two minute period - Rest:  2 minute rest
    • Set 2:  AMAP within a 90 second period - 90 second rest
    • Set 3:  AMAP within a 60 second period – 90 second rest
    • Set 4:  AMAP within a 45 second period
     

Progression: As you get stronger the number of repetitions that you can complete within the designated time period should increase.  
Day 2:  Pyramid Sets 

Weeks 1-3:

  • Set 1:  Perform 60 sit-ups.   Rest 3 minutes
  • Set 2:  Perform 50 sit-ups.   Rest 3minutes
  • Set 3:  Perform 40 sit-ups.  

Weeks 4-6:

  • Set 1:  Perform 70 sit-ups.   Rest 4 minutes
  • Set 2:  Perform 60 sit-ups.   Rest 3 minutes
  • Set 3:  Perform 50 sit-ups.   Rest 3 minutes
  • Set 4:  Perform25 sit-ups.

Weeks 7-10:

  • Set 1:  Perform 70 sit-ups.   Rest 4 minutes
  • Set 2:  Perform 60 sit-ups.   Rest 4 minutes
  • Set 3:  Perform 50 sit-ups.   Rest 3 minutes
  • Set 4:  Per
  • form 40 sit-ups.

Day 3:  Timed Sets 

Weeks 1-3:

  • Perform 2 sets of 60 second sit-up bouts with a 3 minute rest between sets

Weeks 4-6:

  • Perform 2 sets of 60 second sit-up bouts with a 3 minute rest between sets
  • Perform 2 sets of 30 second sit-up bouts with a 2 minute rest between sets

Weeks 7-10:

  • Perform 3 sets of 60 second sit-up bouts with a 4 minute rest between sets