Ultimate situps training

11-20 sit-ups

If you did 11-20 sit-ups in the test
Day 1
60 seconds (or more) between breaks
Day 4
60 seconds (or more) between breaks
set 1 3 set 1 4
set 2 5 set 2 5
set 3 5 set 3 5
set 4 3 set 4 4
set 5 3 set 5 4
set 6 max (minimum 6) set 6 max (minimum 8)
Day 2
60 seconds (or more) between breaks
Day 5
60 seconds (or more) between breaks
set 1 4 set 1 4
set 2 5 set 2 6
set 3 5 set 3 6
set 4 3 set 4 4
set 5 3 set 5 4
set 6 max (minimum 7) set 6 max (minimum 8)
Day 3
60 seconds (or more) between breaks
Day 6
60 seconds (or more) between breaks
set 1 4 set 1 5
set 2 5 set 2 6
set 3 5 set 3 6
set 4 4 set 4 4
set 5 4 set 5 4
set 6 max (minimum 7) set 6 max (minimum 8)

Sit-Ups on the Silver Screen: Strengthening Narratives and Character Arcs


Sit-ups, a quintessential fitness exercise, have found their way into numerous cinematic narratives over the years, showcasing characters' grit, determination, or sometimes even a dose of humor. From rocky training montages to intense military drills, the depiction of sit-ups in films often serves to underline the physical prowess or determination of a character. Let's delve deep into the fascinating world of cinema to explore the role of sit-ups in various film narratives, illustrating this with a medley of iconic movie moments.

Part I: The Training Montage

Rocky Series (1976-2018)

The "Rocky" series, arguably one of the most iconic franchises in the history of cinema, showcases Sylvester Stallone undergoing rigorous training regimes, including intense sessions of sit-ups. These sequences encapsulate Rocky Balboa's steadfast determination and willpower. In "Rocky IV" (1985), there's an iconic scene where Rocky performs hanging sit-ups in a barn, highlighting his raw strength and resolve, juxtaposed with high-tech training employed by his opponent, Ivan Drago.

Million Dollar Baby (2004)

In Clint Eastwood's "Million Dollar Baby", the depiction of sit-ups is a testament to Maggie Fitzgerald’s (played by Hilary Swank) transition from a novice to a seasoned boxer. The sit-up sequences in her training montage underscore her growing strength and determination, beautifully capturing her journey of self-discovery and empowerment.

Part II: The Military Training

An Officer and a Gentleman (1982)

The film portrays the grueling training regime of U.S. Navy aviation officer candidates, with the protagonist Zack Mayo (Richard Gere) enduring a punishing routine of sit-ups and other exercises. These sequences underline the physical and mental fortitude required to succeed in the military, setting the stage for Zack's transformation from a rebellious cadet to a disciplined officer.

G.I. Jane (1997)

In this film, Demi Moore plays Lieutenant Jordan O'Neil, the first woman to undergo training as a U.S. Navy SEAL. Sit-ups feature prominently in the harsh training regime she endures, symbolizing her resolve to break through gender barriers and prove her worth in a male-dominated sphere.

Part III: Comedy and Sit-Ups

The Princess Diaries (2001)

In a light-hearted take on sit-ups, Mia Thermopolis, portrayed by Anne Hathaway, humorously struggles with her physical education class, where she is required to do sit-ups. This scene, while comical, also showcases Mia’s initial discomfort and awkwardness in her newly discovered royal role, setting the stage for her eventual transformation.

DodgeBall: A True Underdog Story (2004)

In this comedy, the character White Goodman, played by Ben Stiller, comically obsesses over his physique, showcasing a series of ridiculous and exaggerated sit-up sequences. These scenes serve to lampoon the character's vanity and shallow nature, offering comic relief while highlighting his absurdity.

Part IV: Sit-Ups as Character Study

American Psycho (2000)

In a darkly satirical take, the film opens with Patrick Bateman, played by Christian Bale, performing a series of morning exercises, including sit-ups. This scene, juxtaposed with Bateman's narrated morning routine, serves to underline the character's obsession with physical appearance and superficiality, setting the tone for the film's critique of the materialistic and narcissistic society of the 1980s.

Fight Club (1999)

In a gritty portrayal, sit-ups form a part of the underground fight club's brutal training regime, where members, including the protagonist (Edward Norton), engage in intense physical conditioning. The sequences of sit-ups and other exercises symbolize the characters' quest for self-discovery and liberation from the confines of their mundane lives.

Part V: Shaping a Hero's Journey

Arrow (TV Series, 2012-2020)

In this television series, the character Oliver Queen, portrayed by Stephen Amell, performs a unique variation of sit-ups, the "Salmon Ladder," as part of his training to become the vigilante, Green Arrow. These scenes emphasize his physical prowess and dedication, building up his persona as a superhero ready to take on the criminal underworld.

Lara Croft: Tomb Raider (2001)

Angelina Jolie, portraying the iconic character Lara Croft, is seen engaging in a series of strenuous sit-ups, suspended from a bungee harness. This sequence showcases Croft's agility and strength, attributes that define her character as a fearless and capable adventurer.


Sit-ups, though a simple exercise, have been utilized in films to depict a wide array of narratives, from showcasing a character's determination and resilience to offering moments of comic relief. In dramas and action flicks, sit-ups often form a crucial part of training montages, where characters are seen pushing their limits, sculpting not just their bodies but also their personalities and destinies.

These sequences resonate with audiences, often becoming the defining moments of the characters' journeys. From Rocky Balboa's relentless pursuit of victory to Lieutenant Jordan O'Neil's groundbreaking journey in "G.I. Jane," sit-ups serve as a visual motif, embodying the spirit of perseverance and transformation.

Furthermore, sit-ups have been employed cleverly in comedies, adding a touch of humor to the narratives, often at the expense of vanity-prone characters. They also function as a tool for character study, providing a glimpse into the psyche of complex characters, as seen in "American Psycho" and "Fight Club."

In superhero narratives, sit-ups have helped sculpt the journey of characters transforming into formidable forces, ready to tackle evil and seek justice. These portrayals not only highlight the physical capabilities of characters but also underscore their journey of self-discovery and evolution.

Thus, sit-ups in films transcend their role as a mere physical exercise, morphing into powerful narrative tools that underline character arcs, highlight personal growth, and even offer social commentary. Through the diverse portrayals of this exercise, films have managed to elevate the humble sit-up to a symbolic level, weaving it seamlessly into the tapestry of cinematic storytelling, thereby amplifying the narratives and adding depth to the characters and their journeys.