Following this training plan should give you a solid abdominal t and base to score at least a Good High on the sit-up portion of the PRT. You can incorporate this plan into your normal work out, or do this as a standalone workout plan. The key to excelling in pushups is repetition. Unlike pushups, situps are a bit harder to do in your normal work spaces; therefore, when going to the gym, you should start and finish with situps.
| Week | Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday |
|---|---|---|---|---|---|---|---|
| One | 15 x 3 Rest 15 x 2 |
Normal Workout | Incline sit-ups 10 x 4 |
Normal Workout | Max x 3 | Core Training | Rest |
| Two | 20 x 3 Rest 20 x 2 |
Normal Workout | Incline sit-ups 15 x 4 |
Normal Workout | Max x 3 | Core Training | Rest |
| Three | 25 x 3 Rest 25 x 2 |
Normal Workout | Incline sit-ups 20 x 4 |
Normal Workout | Max x 3 | Core Training | Rest |
| Four | 30 x 3 Rest 30 x 2 |
Normal Workout | Incline sit-ups 25 x 4 |
Normal Workout | Max x 3 | Core Training | Rest |
| Five | 35 x 3 Rest 35 x 2 |
Normal Workout | Incline sit-ups 25 x 4 |
Normal Workout | Max x 3 | Core Training | Rest |
| Six | 35 x 3 Rest 35 x 2 |
Normal Workout | Incline sit-ups 30 x 4 |
Normal Workout | Max x 3 | Core Training | Rest |
| Seven | 40 x 3 Rest 40 x 2 |
Normal Workout | Incline sit-ups 30 x 4 |
Normal Workout | Max x 3 | Core Training | Rest |
| Eight | 45 x 3 Rest 45 x 2 |
Normal Workout | Incline sit-ups 30 x 4 |
Normal Workout | Max x 3 | Core Training | Rest |
* Remember: Do not start ANY workout unless you are physically able. Check with your Doctor before performing any of these exercises.