The Test

The test is an inseparable part of the programme. It's the test that ensures that you do the cycle fitting your efficiency.

• You absolutely have to do the test before you start the programme to see which cycle you have to start with.
• You will have to repeat the test after every training cycle to see if you are able to jump to the next cycle or repeat the current one.

Before you start the test make sure that there are no health contraindications. If you have any doubts consult your local doctor.

The Test

This test is really simple. You just have to do as many sit-ups as you can at the moment. You just have to remember to do the crunches correctly. Don't lie to yourself. The test will help you in choosing the proper cycle. If you will choose wrong training the results won't be as efficient as they could be.

If you do the test correctly you will be absolutely exhausted. Train until you won't be able to do another sit-up at all. But be careful – overworking your body may lead to a contusion and interrupt your training.

Remember to rest before and after the test for at least 2 days. Don't do the test immediately after finishing a cycle and don't jump to another cycle either. Training that is too intensive slows down the growth of muscles and it can even completely stop it. So you must remember that after an effort you have to give your muscles time to rest. Remember to do warm ups – stretching, swings, bends, squats, etc. will be really helpful.

Test results

This test will help you to decide which cycle to choose. Number of your sit-ups will rise from test to test and you will change the cycles to more advanced in no time.

Good luck!