Week 1: Getting Started Perform 3 sets of Standard Sit-ups, gradually increasing reps each day.
Day 1: 3 sets of 10 reps
Day 2: 3 sets of 12 reps
Day 3: 3 sets of 15 reps
Day 4: Rest Day
Day 5: 3 sets of 18 reps
Day 6: 3 sets of 20 reps
Day 7: 3 sets of 22 reps
Week 2: Intensifying the Challenge Increase both sets and reps for Standard Sit-ups.
Day 8: 4 sets of 25 reps
Day 9: 4 sets of 28 reps
Day 10: 4 sets of 30 reps
Day 11: Rest Day
Day 12: 4 sets of 32 reps
Day 13: 4 sets of 35 reps
Day 14: 4 sets of 38 reps
Week 3: Pushing Your Limits Incorporate advanced variations of Standard Sit-ups for an added challenge.
Day 15: 5 sets of 15 reps
Day 16: 5 sets of 18 reps
Day 17: 5 sets of 20 reps
Day 18: Rest Day
Day 19: 5 sets of 22 reps
Day 20: 5 sets of 25 reps
Day 21: 5 sets of 28 reps
Week 4: Final Challenge Maximize intensity and test your core strength with Standard Sit-ups.
Day 22: 6 sets of 30 reps
Day 23: 6 sets of 32 reps
Day 24: 6 sets of 35 reps
Day 25: Rest Day
Day 26: 6 sets of 38 reps
Day 27: 6 sets of 40 reps
Day 28: Final Day: 6 sets of 45 reps
Congratulations on completing the one-month sit-up challenge! This routine is designed to progressively build your core strength over the course of the month. Remember to listen to your body, stay hydrated, and maintain proper form throughout the challenge. If you’re new to exercise or have any underlying health conditions, consider consulting a fitness professional before starting such an intense routine.
