How does it work?
There are pretty clear directions on the websites - you'll take that number from your initial test, and use it to determine which week/column you fall into.
The program calls for 3 work outs a week, with at least one rest day in between. I happen to do mine on Monday, Wedensday, and Friday OR Saturday - just depends on my schedule. I run on the alternate days, that's just what works for me.
After I'm done with my sit ups, squats, and push ups, I do plank. Nothing super hard core, I just do it and hold it for as long as I feel I can THAT DAY. Some days, it's 25 seconds, some days it's over a minute.
3 days a week. 4 weeks. Better arms, better core, better bum, better quads.
If you can already do 200 squats, 200 sit ups, and 100 push ups? You could probably kick my ass. Congratulations on already being awesome! Feel free to snag and use that picture up there! I'll post a check in once a week.