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Home Ab Workout
The 200 Sit Up Challenge

Doing 200 sit ups in one go is not an easy task, and in some respects is fairly pointless, however it is a good show of core strength and something to tell your mates.

Whilst surfing the internet looking for something totally unrelated (no not pornography) i came across a web site which promises to help you do 200 sit ups in just 6 weeks.

Before you start the program you need to start with the initial test. This test determines what level you start the program at. For example if you can already do 50sit ups in one go then there is no point in starting at the entry level workout for people that can do less then 10 as it will not be challenging.

siy up challenge

After the initial test you will know what column to start off on on week 1.

The program itself is laid out into 6 weeks, with 3 workouts per week. Ideally you should have one days rest in between workouts so for example the best training split would be:

Monday Sit Up Challenge
Tuesday
Wednesday Sit Up Challenge
Thursday
Friday Sit Up Challenge
Saturday
Sunday

With the above home ab workout split you get a days rest in between workouts and the whole week end to recover before moving onto the next phase of training.

home ab workout
The challenge is based on progression and each week of the workout sees an increase in reps for each set and a decrease in rest periods. At the end of each week you will finish by doing as many sit ups as you can in one go. This will determine as to what level you start the following week on.

The web site explains everything you need to know about the program and how to follow it.

You can download the complete program in PDF format which conveniently folds into a 6 page workout booklet which you can just cross off the workouts as and when you have done them.

The 200 Sit Up Challenge (Right Click 'Save As')

After you have downloaded the file, you will need to print it out and visit this site to tell you how to fold it into a booklet.

Try the challenge for yourself and earn the right to display the badge like at the top of the page.

You do not need any equipment for doing sit ups, however there are a few steps you can take to make the movement easier and more comfortable for you. 200 sit up challenge

Using an exercise mate or a rug to go under your back will make the exercise more comfortable as a hard floor can hurt your back.
Loose fitting clothes will stop any restrictions in the movement.
Place your hands across your chest or at the sides of your head. Don't place them behind your head or use them to help you up. That's cheating.
Get a partner to hold your feet or wedge them under a sofa or a door frame sit up bar. This will stop them from raising up and make the movement easier and stricter.
Get a partner to count the reps, this will mean you can focus on the exercise and not the reps.

Below is a video which shows you how to perform a simple sit up. Just think in 6 weeks time you could be doing 200 of these in 1 set.