For Total Time
40 Weighted Sit Ups
Then 8 Rounds
8 DB Push Press
8 Weighted Step Ups Right
8 Weighted Step Ups Left
Then
40 Weighted Sit Ups

RX Men: 20-25# ish Sit Up / 40# DBs
RX Women: 12-15# ish Sit Up / 25# DBs

RX + Men: 20-25#ish Sit Up / 50# DBs
RX + Women: 12-15#ish Sit Up / 35# DBs

Step Up Height:

Men: 22-24"
Women: 18-20"

Score: Total Time

Goal: Under 20 Min

PROGRAM B

For Total Time
40 Weighted Sit Ups
Then 8 Rounds
8 Push Press
8 Weighted Step Ups Right
8 Weighted Step Ups Left
Then
40 Weighted Sit Ups

RX Men: 20-25# ish Sit Up / 95# Step Ups and Push Press
RX Women: 12-15# ish Sit Up / 65# Step Ups and Push Press

RX + Men: 20-25#ish Sit Up / 115# Step Ups and Push Press
RX + Women: 12-15#ish Sit Up / 75# Step Ups and Push Press

Step Up Height:

Men: 22-24"
Women: 18-20"

Score: Total Time

Goal: Under 20 Min

PROGRAM C

For Total Time
30 GHD Sit ups
Then 8 Rounds
8 DB Push Press
8 Weighted Step Ups Right
8 Weighted Step Ups Left
Then
30 GHD Sit Ups

RX Men: 40# DBs
RX Women: 25# DBs

RX + Men: 40 GHD Sit Ups / 50# DBs
RX + Women:  40 GHD Sit Ups / 35# DBs

GHD Sit Ups are NON weighted.  Go to parallel if you are new to this movement.  Lower the number even more if you haven't ever done this movement before.

Step Up Height:

Men: 22-24"
Women: 18-20"

Score: Total Time

Goal: Under 20 Min

The way this workout works is you do all 40 sit ups then go straight into the 8 rounds of 8-8-8, then straight into another 40 sit ups.

No rest between parts.

For the weighted sit ups you may use a plate, dumbbell, ball, your child (ha ha) whatever.  Touch the ground the behind you at the bottom.  Come up and lift the object over your head at the top.  You can do whatever you want with your feet! Straight, butterflied, bent knees, whatever!

You may obviously scale the weight for these or even just ditch the weight all together.

Pregnant and postpartum mamas - you may sub slam balls or eye level KB swings for the sit ups!

For the push press you will have the dumbbells at the shoulders with the elbows slightly in front.  You will have the feet under the hips with the heels down. Dip by allowing your knees to come forward and keeping your chest up.  Make sure the butt stays back.  The dip is small - 2-3" at most.  Stand hard and fast out of the dip to drive the weight off of the shoulders. Press to lock out with the biceps by the ears and the dumbbells pulled back over the middle of the body - bellly tight.  Lower back to the shoulders for the nest rep.

You should choose a weight that you know you won't ever have to break more than once per set.

For the step ups the dumbbells will be held at the sides.  You will complete 8 reps with the right foot on the box/step and then 8 with the left.

Make sure the WHOLE foot is on the box/step and don't allow the knee to cave in as you stand. Stand all of the way up at the top of each rep on top of the box/step.

If you need to lower the height or weight - go for it.  You can even lose the weight all together if you need to!