Day 13 keeps everything on your hands. Climbers anchor slots one, three and five; plank rotations fill slot two, and the minute closes with 10-second side plank holds - right side first, then left, separated by a final round of climbers. One minute on, one off, for 3, 5 or 7 sets by level.
The change from Day 3 is a single swap with consequences: the face-down back work is gone, replaced by plank rotations - which means all six bursts of this minute now happen with your wrists on the floor and your shoulders carrying you. Rotations open the body sideways from a plank, one arm reaching to the ceiling and back, which is essentially a side plank in motion; the two static holds at the end then ask you to sustain the exact position you were just transitioning through. Practice the move, then live in it.
Keep hips low and shoulders stacked over wrists in the climbers, knees driving fast. In the rotations, pivot on your feet, sweep the free arm to the ceiling in one line with the supporting arm, and come back without letting the hips drop. In each hold, push tall through the grounded shoulder and keep your body straight from head to heels, top arm reaching upward as drawn.
Sixty seconds and the floor only ever sees your hands and feet - your shoulders run the whole show today.
Make it Harder: Lift the top leg during each side plank hold - a ten-second star on each side.
Make it Easier: Slow the climbers to a steady march - one deliberate knee at a time keeps the minute honest without the sprint.
