30-Day Situp Challenge

Nine printable plans across five levels — from your first 40 sit-ups all the way to 225 ab-mat sit-ups in a single set. Five training days a week, two rest days, core and back stretching built in.

Other challenges: Pushups · Squats

Not sure which level? Take the Level Test

Pick your level

Level	Exercise	You can do now	Day-30 goal	Plan
Level 1 · Beginner	Sit-ups	12 sit-ups	40 sit-ups	Download PDF
Level 2 · Novice	Sit-ups	18 sit-ups	60 sit-ups	Download PDF
Level 3 · Advanced	Sit-ups	24 sit-ups	80 sit-ups	Download PDF
Level 4A · Expert	Ab-mat sit-ups	30 ab-mat sit-ups	100 ab-mat sit-ups	Download PDF
Level 4B · Expert	Ab-mat sit-ups	38 ab-mat sit-ups	125 ab-mat sit-ups	Download PDF
Level 4C · Expert	Ab-mat sit-ups	45 ab-mat sit-ups	150 ab-mat sit-ups	Download PDF
Level 5A · Pro	Ab-mat sit-ups	53 ab-mat sit-ups	175 ab-mat sit-ups	Download PDF
Level 5B · Pro	Ab-mat sit-ups	60 ab-mat sit-ups	200 ab-mat sit-ups	Download PDF
Level 5C · Pro	Ab-mat sit-ups	68 ab-mat sit-ups	225 ab-mat sit-ups	Download PDF

Not at Level 1 yet? Build up with partial sit-ups and crunches. When you can do 12 strict sit-ups, the Level 1 plan is yours.

How every FLF challenge works

5 + 2 rhythm

Five training days, two rest days, every week. Recovery is where you actually get stronger.

Work + active rest

Training days alternate sit-up sets with stretch days: cat-cow stretch, cobra stretch, child's pose.

Progressive overload

The reps climb a little each session, so day 30 feels earned — not impossible.

30-Day Situp Challenge

Pick your level

How every FLF challenge works

5 + 2 rhythm

Work + active rest

Progressive overload

Get new challenges first