| | | | | | | 1 | 2 | 3 | 4 | 5 | 6 | 7 | 10 sit ups5 leg raises10 sec plank10 sec wall sit3 push ups | 12 sit ups7 leg raises15 sec plank15 sec wall sit5 push ups | 14 sit ups9 leg raises20 sec plank20 sec wall sit7 push ups | 16 sit ups11 leg raises25 sec plank25 sec wall sit9 push ups | 18 sit ups13 leg raises30 sec plank30 sec wall sit11 push ups | 20 sit ups15 leg raises35 sec plank35 sec wall sit13 push ups | 22 sit ups17 leg raises40 sec plank40 sec wall sit15 push ups | 8 | 9 | 10 | 11 | 12 | 13 | 14 | 25 sit ups20 leg raises45 sec plank45 sec wall sit18 push ups | 28 sit ups23 leg raises50 sec plank50 sec wall sit21 push ups | 31 sit ups26 leg raises55 sec plank55 sec wall sit24 push ups | 34 sit ups29 leg raises60 sec plank60 sec wall sit27 push ups | 37 sit ups32 leg raises65 sec plank65 sec wall sit30 push ups | 40 sit ups33 leg raises70 sec plank70 sec wall sit33 push ups | 43 sit ups36 leg raises75 sec plank75 sec wall sit 36 push ups | 15 | 16 | 17 | 18 | 19 | 20 | 21 | 47 sit ups41 leg raises80 sec plank80 sec wall sit40 push ups | 51 sit ups45 leg raises90 sec plank90 sec wall sit44 push ups | 55 sit ups49 leg raises100 sec plank100 sec wall sit48 push ups | 59 sit ups53 leg raises110 sec plank110 sec wall sit52 push ups | 63 sit ups57 leg raises120 sec plank120 sec wall sit56 push ups | 67 sit ups61 leg raises130 sec plank130 sec wall sit60 push ups | 70 sit ups65 leg raises140 sec plank140 sec wall sit65 push ups | 22 | 23 | 24 | 25 | 26 | 27 | 28 | 75 sit ups70 leg raises160 sec plank160 sec wall sit70 push ups | 80 sit ups75 leg raises180sec plank180 sec wall sit75 push ups | 85 sit ups80 leg raises200 sec plank200 sec wall sit80 push ups | 90 sit ups85 leg raises220 sec plank220 sec wall sit85 push ups | 95 sit ups90 leg raises240 sec plank240 sec wall sit90 push ups | 100 sit ups95 leg raises260 sec