Contents
200 press
200 abs is a simple and fun workout program, thanks to which, after six weeks, you will be able to do XNUMX torso lifts without interruption.
It seems incredible, but it will be, provided that you show discipline, strict adherence to the plan and will devote about thirty minutes a week to these classes.
The most common among other physical activities is. If you combine it with the right diet, then in the end you will be the owner of a strong, balanced body, which is necessary both for health and for any physical activity.
You can do exercises almost anywhere, absolutely free, and you do not need a membership to a sports club or expensive exercise equipment. If your goal is fitness and core development, abdominal exercises are a sure way to achieve this.
You just need to devote these exercises no more than 30 minutes a week and strictly follow this program. You will feel more confident after the very first workouts.
Before embarking on this program, you should definitely check with your doctor and take an initial test. With the help of it, your current level of training and what you need to start the program with and how to plan it in the future will become clear.
You need to do as many reps in one go as you can. Don’t try to fool yourself by embellishing the results; if you start at the wrong level, it will be more difficult for you to achieve good results. Note the amount that you were able to do, do not be alarmed if the result is more than modest. If you are at an intermediate or good level, this is a good start to the program. And if you were able to reach an excellent level, then you will most likely need a more sophisticated program.
Wait a couple of days to take a break from the initial test and become familiar with the program before starting the exercise. Classes should be held three times a week.
Rest between sets should be 60 seconds.
How to do the torso lift correctly
Choose your fitness level
Week 1
| Day | Approaches | Total |
|---|---|---|
| 1 | 3 4 3 3 5 | 18 |
| 2 | 5 6 3 5 6 | 25 |
| 3 | 6 7 6 6 8 | 33 |
Week 2
| Day | Approaches | Total |
|---|---|---|
| 1 | 6 9 6 6 9 | 36 |
| 2 | 7 9 6 6 11 | 39 |
| 3 | 8 12 8 8 12 | 48 |
Week 3
| Day | Approaches | Total |
|---|---|---|
| 1 | 15 18 11 11 14 | 69 |
| 2 | 15 18 12 12 18 | 75 |
| 3 | 17 20 14 14 20 | 85 |
Week 4
| Day | Approaches | Total |
|---|---|---|
| 1 | 18 21 17 15 24 | 95 |
| 2 | 21 24 18 18 27 | 108 |
| 3 | 24 27 20 20 30 | 121 |
Week 5
| Day | Approaches | Total |
|---|---|---|
| 1 | 26 30 23 23 30 | 132 |
| 2 | 15 15 20 20 15 15 15 38 | 153 |
| 3 | 18 18 22 22 18 18 15 45 | 176 |
Week 6
| Day | Approaches | Total |
|---|---|---|
| 1 | 38 45 30 32 60 | 205 |
| 2 | 21 21 23 23 21 21 15 66 | 211 |
| 3 | 20 20 26 26 24 24 21 75 | 236 |
Week 1
| Day | Approaches | Total |
|---|---|---|
| 1 | 9 9 6 6 8 | 38 |
| 2 | 9 12 9 9 10 | 49 |
| 3 | 12 15 11 11 15 | 64 |
Week 2
| Day | Approaches | Total |
|---|---|---|
| 1 | 14 17 12 12 17 | 72 |
| 2 | 15 18 14 14 20 | 81 |
| 3 | 18 20 15 15 23 | 91 |
Week 3
| Day | Approaches | Total |
|---|---|---|
| 1 | 18 25 19 19 25 | 106 |
| 2 | 21 28 21 21 28 | 119 |
| 3 | 24 32 23 23 32 | 134 |
Week 4
| Day | Approaches | Total |
|---|---|---|
| 1 | 27 33 24 24 38 | 146 |
| 2 | 30 38 30 30 42 | 170 |
| 3 | 35 42 25 25 50 | 177 |
Week 5
| Day | Approaches | Total |
|---|---|---|
| 1 | 42 52 38 33 52 | 217 |
| 2 | 27 27 30 30 21 21 24 60 | 240 |
| 3 | 26 26 30 30 26 26 30 67 | 261 |
Week 6
| Day | Approaches | Total |
|---|---|---|
| 1 | 60 75 38 35 75 | 283 |
| 2 | 30 30 35 35 30 30 27 80 | 297 |
| 3 | 33 33 45 45 34 34 27 90 | 341 |
Week 1
| Day | Approaches | Total |
|---|---|---|
| 1 | 15 18 10 10 14 | 67 |
| 2 | 15 18 15 15 18 | 81 |
| 3 | 17 22 14 14 20 | 87 |
Week 2
| Day | Approaches | Total |
|---|---|---|
| 1 | 21 21 15 15 22 | 94 |
| 2 | 21 24 18 18 26 | 107 |
| 3 | 24 25 21 21 30 | 121 |
Week 3
| Day | Approaches | Total |
|---|---|---|
| 1 | 21 27 21 21 30 | 120 |
| 2 | 30 38 23 23 38 | 152 |
| 3 | 33 42 30 30 45 | 180 |
Week 4
| Day | Approaches | Total |
|---|---|---|
| 1 | 32 38 32 32 48 | 182 |
| 2 | 38 45 38 38 54 | 213 |
| 3 | 45 50 45 45 60 | 245 |
Week 5
| Day | Approaches | Total |
|---|---|---|
| 1 | 54 60 45 36 60 | 255 |
| 2 | 30 30 36 36 27 27 33 70 | 289 |
| 3 | 30 30 36 36 30 30 40 75 | 307 |
Week 6
| Day | Approaches | Total |
|---|---|---|
| 1 | 70 85 52 45 85 | 337 |
| 2 | 33 33 45 45 36 36 32 90 | 350 |
| 3 | 39 39 50 50 39 39 33 105 | 394 |