60 Situps in a Minute Challenge

The 60 Situps in a Minute Challenge

2011-07-11T08:00:00.002-04:00

The 60-second sit up test is a classic test for core strength, speed, and stamina. I remember taking this test in 5th and 6th grade for the Presidential Physical Fitness Test.

This challenge will increase your 60 second test to 60 situps per minute in 6 weeks.

Don’t think that you can do it? Well, with our systematized sit-ups program, I think you can! It just takes a good plan mixed with a mild dose of self-discipline and all in less than a 10 minute workout per day, three times per week. Think about it - that's only 30 minutes per week to sculpt that beautiful mid-section.

It does not matter if you start out able to perform 30 or 10 sit-ups in minute. This program lets you start at your level and build up to 60 sit-ups per minute. I know if you follow this systematic program that you will see positive results!

Don't like sit-ups or worried about back problems? Well, this challenge offers many variations to the classic situp. The 60 Sit-ups in a Minute challenge also works with curl ups, crunches, and half sit-ups.

So, why don't you get it a try?

Interested in joining the challenge? Please send me an e-mail with your name, your final number of sit-ups, and your website/ blog link (if applicable) and I'll add you to our list of challengers.

What is a Sit-up?

2008-09-21T10:17:00.003-04:00

In this challenge, you may use a sit up or half sit up to complete the challenge. Please counsel a health professional before starting program and to determine if a sit up or curl up is more appropriate for your fitness level.

What is a sit up?
1. Lie down on the floor with your knees bent and feet flat on the floor. It's best to have something holding your feet down like a sit up bar or under a couch.
2. Touch your hands lightly against the side of your head.
3. Using your abdominal muscle, pull your body up head first towards your knees.
4. Touch your elbows to your knees.
5. Let your body go back down to the floor in your original position.

Try not to interlock fingers tightly behind head because this may cause neck injuries. Instead, keep them lightly touching the sides of your head.

What is a curl up?
You can also perform a curl up instead of the sit-up.
Here's a link to the directions for the curl up.
Curl up instructions

What is a half sit up?
Here's a link to performing a half sit up.
Half sit-up instructions

Getting Started – Initial Test

2008-09-19T10:06:00.004-04:00

Our challenge works for situps or crunches. If you are performing situps, you will need something to hold you feet down to the floor. Fitness stores have a situp bar that attaches to the bottom of your door. But… the cheaper method is to slide your feet under a couch or a set of heavy dumbbells works. You can roll up a towel to take up the extra space between your feet and the bottom of the couch.

Okay, now it’s time for your initial test but first, before starting any physical program you should obtain medical advice. Once the Doc give you the thumbs up, you can take the initial test.

To perform the test, time one minute and pump out as many good form situps or crunches as you can. Don’t cheat use good form because you don’t want to end up on the wrong level in the program. For situps, don’t bounce off the floor or interlock your fingers behind your head and pull yourself up with your arms.

This is your baseline. Now, it’s time to go to week one in the program. I suggest that you give yourself a couple days of rest to recover from the initial test. The program requires three days a week commitment to train and workout. Give yourself a day rest between each workout – I like Monday, Wednesday, and Friday.

According to how many situps you were able to do in the initial test, follow the correct column in the Week One table.

Are you wondering where you stand? The charts below display so national averages for the 1 minute sit up test by age group.

1 Minute Sit Up Test (Men)

Age	18-25	26-35	36-45	46-55	56-65	65+
Excellent	>49	>45	>41	>35	>31	>28
Good	44-49	40-45	35-41	29-35	25-31	22-28
Above average	39-43	35-39	30-34	25-28	21-24	19-21
Average	35-38	31-34	27-29	22-24	17-20	15-18
Below Average	31-34	29-30	23-26	18-21	13-16	11-14
Poor	25-30	22-28	17-22	13-17	9-12	7-10
Very Poor	<25	<22	<17	<9	<9	<7

1 Minute Sit Up Test (Women)

Age	18-25	26-35	36-45	46-55	56-65	65+
Excellent	>43	>39	>33	>27	>24	>23
Good	37-43	33-39	27-33	22-27	18-24	17-23
Above average	33-36	29-32	23-26	18-21	13-17	14-16
Average	29-32	25-28	19-22	14-17	10-12	11-13
Below Average	25-28	21-24	15-18	10-13	7-9	5-10
Poor	18-24	13-20	7-14	5-9	3-6	2-4
Very Poor	<18	<20	<7	<5	<3	<2

Week One

2008-09-18T09:40:00.006-04:00

WEEK 1

Okay, you've completed the initial test and know your baseline. Terrific, you've taken the first step in completing the program. Now, let's get started!

If you performed 5 or less sit-ups, follow the first column.
If you performed between 6 - 10 sit-up, go to column two.
If you performed 11 or more, start with column three.

**week 1**: pick the appropriate column depending on your initial test results
Day 1 rest 30 seconds between set (longer if required)
	up to 5 sit-ups	6 - 10 sit-ups	11 - 15 sit-ups
set 1	3	5	8
set 2	3	6	9
set 3	2	4	6
set 4	max in 30sec (at least 3)	max in 30sec (at least 8)	max in 30sec (at least 13)
Day 2 rest 45 seconds between each set (longer if required)
set 1	3	6	8
set 2	3	7	10
set 3	2	5	7
set 4	max in 30sec (at least 4)	max in 30sec (at least 9)	max in 30sec (at least 14)
Day 3 rest 60 seconds between each set (longer if required)
set 1	3	6	9
set 2	4	7	11
set 3	3	5	8
set 4	max in 30sec (at least 5)	max in 30sec (at least 10)	max in 30sec (at least 15)

Great! By finishing the first week, you have taken your first step towards better health and core strength.

Week Two

2008-09-17T12:06:00.006-04:00

WEEK 2

Terrific, by now, you have finished week one and are on your way towards your goal. Continue to follow the same column you did in week one. Focus on performing perfect sit-ups and stay on track. If you need extra time between set, feel free to rest a little more.

At the end of week two, you will test your strength and stamina with another 60 second sit-up test. By all means, push yourself on the test because it will determine your column for week three.


Day 1 rest 30 seconds between set (longer if required)
	up to 5 sit-ups	6 - 10 sit-ups	11 - 15 sit-ups
set 1	5	7	10
set 2	5	8	11
set 3	4	6	8
set 4	max in 30sec (at least 6)	max in 30sec (at least 8)	max in 30sec (at least 13)
Day 2 rest 45 seconds between each set (longer if required)
set 1	5	8	10
set 2	5	9	12
set 3	4	7	9
set 4	max in 30sec (at least 4)	max in 30sec (at least 9)	max in 30sec (at least 14)
Day 3 rest 60 seconds between each set (longer if required)
set 1	5	8	11
set 2	6	9	13
set 3	5	7	10
set 4	max in 30sec (at least 5)	max in 30sec (at least 10)	max in 30sec (at least 15)

After you completed week two, rest at least a day and perform your 60 second sit-up test. Use the results from this test to determine which column of repetitions you will follow on week three.

Week Three

2008-09-16T12:06:00.006-04:00

WEEK 3

Are you starting to see results from your efforts? By now, you are stronger and probably sees better results on the test than the initial test. Don't give up you're 1/3 of the way there.

If you performed 16 - 20 or less sit-ups, follow the first column.
If you performed between 21 - 25 sit-up, go to column two.
If you performed 26 or more, start with column three.

If you were not able to perform at least 16 sit-up, that's okay. Just go back and repeat week one and/ or week two and gain the strength required to continue on.

**week 3**: pick the appropriate column depending on your week 2 test results
Day 1 rest 30 seconds between set (longer if required)
	16 - 20 sit-ups	21 - 25 sit-ups	>26 sit-ups
set 1	10	13	15
set 2	12	15	18
set 3	8	10	12
set 4	max in 60sec (at least 18)	max in 60sec (at least 23)	max in 60sec (at least 28)
Day 2 rest 45 seconds between each set (longer if required)
set 1	11	14	17
set 2	13	16	20
set 3	9	11	14
set 4	max in 60sec (at least 19)	max in 60sec (at least 24)	max in 60sec (at least 29)
Day 3 rest 60 seconds between each set (longer if required)
set 1	12	15	18
set 2	14	18	21
set 3	10	13	15
set 4	max in 60sec (at least 20)	max in 60sec (at least 25)	max in 60sec (at least 30)

Congratulations! you made it through week three. You may now continue onto week 4. Keep up the great work - you are now halfway through the program.

Week Four

2008-09-15T12:06:00.005-04:00

WEEK 4

You sailed through week three and ready for week four. Continue to follow the same column you did in last week.

At the end of week four, you will test your strength and stamina with another 60 second sit-up test. Your results on this test will determine your column for week five.

Remember to Stay Strong to the Finish!


Day 1 rest 30 seconds between set (longer if required)
	16 - 20 sit-ups	21 - 25 sit-ups	>26 sit-ups
set 1	12	15	17
set 2	14	17	20
set 3	10	12	14
set 4	max in 60sec (at least 21)	max in 60sec (at least 26)	max in 60sec (at least 31)
Day 2 rest 45 seconds between each set (longer if required)
set 1	13	16	19
set 2	15	18	22
set 3	11	13	16
set 4	max in 60sec (at least 22)	max in 60sec (at least 27)	max in 60sec (at least 32)
Day 3 rest 60 seconds between each set (longer if required)
set 1	14	17	20
set 2	16	20	23
set 3	12	15	17
set 4	max in 60sec (at least 23)	max in 60sec (at least 28)	max in 60sec (at least 33)

After you completed week four, it's time to perform another 60 second sit-up test. Use the results from this test to determine which column of repetitions you will follow on week five.

Week Five

2008-09-14T12:06:00.006-04:00

WEEK 5

Depending on your results from the last 60 second sit-up test, work on the appropriate column or return to week three and/ or week four to repeat if you are not ready for week 5 yet. One extra week can make a huge difference in the results.

If you performed 31 - 35 or less sit-ups, follow the first column.
If you performed between 36 - 40 sit-up, go to column two.
If you performed 41 or more, start with column three.

**week 5**: pick the appropriate column depending on your week 4 test results
Day 1 rest 30 seconds between set (longer if required)
	31 - 35 sit-ups	36 - 40 sit-ups	>41 sit-ups
set 1	20	22	25
set 2	23	26	29
set 3	16	18	20
set 4	max in 90sec (at least 30)	max in 90sec (at least 35)	max in 90sec (at least 40)
Day 2 rest 45 seconds between each set (longer if required)
set 1	21	24	27
set 2	25	28	31
set 3	18	20	22
set 4	max in 90sec (at least 35)	max in 90sec (at least 40)	max in 90sec (at least 45)
Day 3 rest 60 seconds between each set (longer if required)
set 1	23	26	29
set 2	27	30	34
set 3	20	22	25
set 4	max in 90sec (at least 40)	max in 90sec (at least 45)	max in 90sec (at least 50)

Okay, you need to perform another 60 second sit-up test before week 6. You're commitment in outstanding. If you are able to perform 45 sit-ups, move on to week 6, otherwise, repeat week 5 and try the 60 second sit-up test again.

Week Six

2008-09-13T12:06:00.007-04:00

WEEK 6

Depending on your results from the last 60 second sit-up test, work on the appropriate column or return to week five to repeat if you are not ready for week 6 yet. One extra week can make a huge difference in the results.

If you performed 46 - 50 or less sit-ups, follow the first column.
If you performed between 51 - 55 sit-ups, go to column two.
If you performed 56 or more, start with column three.

It's important that you're able to do more than 60 sit-ups so that you're stamina will hold out for 60 sit-ups on the final test.

**week 6**: pick the appropriate column depending on your week 5 test results
Day 1 rest 30 seconds between set (longer if required)
	46 - 50 sit-ups	51 - 55 sit-ups	>56 sit-ups
set 1	27	30	32
set 2	32	35	38
set 3	22	24	26
set 4	max in 90sec (at least 45)	max in 90sec (at least 50)	max in 90sec (at least 55)
Day 2 rest 45 seconds between each set (longer if required)
set 1	30	32	35
set 2	35	38	41
set 3	25	27	29
set 4	max in 90sec (at least 50)	max in 90sec (at least 55)	max in 90sec (at least 60)
Day 3 rest 60 seconds between each set (longer if required)
set 1	32	35	38
set 2	37	41	44
set 3	27	30	32
set 4	max in 90sec (at least 55)	max in 90sec (at least 60)	max in 90sec (at least 65)

How did you do on week 6? Terrific, you should be proud of your tremendous achievement. Now, it's time to move on to your final test. Good Luck!

If you struggled with week 6, just back up and try it again.

Join the Challenge

2008-09-12T11:29:00.025-04:00

If you are committed to the challenge and want to be listed below, please send me an e-mail and I'll add to the list of challengers.

Who doing the 60 situps in a Minute Challenge?

Sensei Talks

Chris Thorp

Master Dave McNeill

Bob McClain

Gwen Hartzell

Pam Plant

Sagan Morrow

Reid Axman

Ghias

Mama Wants a Six Pack

Katie Kokott

Olli Sikstus

Aaron Smith

Yalda Mojaddidy

Bryan Acciani

Marcus Henry

Sandy Whitney

Simeon Yates

Christy Lavigne

Josh Blauvelt

Jamie Pedersen

Tim Pyle

Did 60 in a Minute

2008-09-11T11:42:00.005-04:00

Below is a listing of challengers that completed at least 60 sit-ups in a minute. Congratulations to everyone successfully completing the challenge!

If you've also successfully completed the challenge and want to be listed below, please send me an e-mail with your name, your final number of sit-ups, and your website/ blog link (if applicable) and I'll add you to the list as soon as I can.

Sagan Morrow - 64

Sensei Talk - 62

Marcus Henry

Danny Zamir