Warrior Sit Up Challenge: What’s Your Score?

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If you really want to burn your stomach, try the Warrior Sit Up Challenge.

You’ll improve both core strength and endurance at a record pace.

Here’s how to do a Warrior Sit Up:

  1. Lie on your back with your arms overhead and your legs out straight
  2. Sit up, bring your knees to your chest, and hug around your shins
  3. Stretch back out to the start position
  4. Repeat

(Note: Don’t count any reps where you don’t return all of the way back to start position!)

The Warrior Sit Up Challenge is a test to see how many reps you can do in 3 minutes.

Here’s a scoring chart to rate your performance (from the MOST EXCELLENT book Ultimate Warrior Workouts: Fitness Secrets of the Martial Arts by my main man Martin Rooney)

Reps in 3 Minutes

Level 1: 50

Level 2: 65

Level 3: 80

Level 4: 95

Level 5: 110

Level 6: 120

Level 7: 130

Level 8: 140

Level 9: 150

Level 10: 160


How To Improve Your Score

If you’re unhappy with your rank, here’s a foolproof method for improving your score (and flattening your stomach!)

Do each workout twice a week, a great time for it it after an interval training session.

Week 1: Warrior Sit Ups for 1 min, rest 1 min.  Repeat 3x

Week 2: Warrior Sit Ups for 1 min, rest 45 sec. Repeat 3x

Week 3: Warrior Sit Ups for 1 min, rest 30 sec. Repeat 3x

Week 4: Warrior Sit Ups for 1 min, rest 15 sec.  Repeat 3x

Week 5: Retest and rest.

One Response to “Warrior Sit Up Challenge: What’s Your Score?”

  1. Smoking Your 5k Race: How To Do It | Wold Fitness Notebook Says:

    […] (This is a quick post to show you how to improve your physical performance with proper planning.  First you should read: Warrior Sit Up Challenge: What’s Your Score?) […]