Day 29 swaps the Day 14 order around. The circuit is 20 shoulder taps, 20 march steps, 20 shoulder taps and 20 side shoulder taps - four exercises straight through, 2 minutes rest, 3, 5 or 7 sets by level. Two weeks ago the marches framed the shoulder taps; today the shoulder taps frame the march, and there are 60 taps in every set instead of 40.
Shoulder taps open: fingertips on top of the shoulders, both arms extended straight up overhead, back to the shoulders, 20 reps. March steps sit in the middle - 20 high knees with the arms swinging - which is both the cardio centre of the circuit and the shoulders' only real break, since the arms get to hang and pump instead of press. Then 20 more shoulder taps overhead, and finally 20 side shoulder taps, arms extending straight out to the sides at shoulder height and back. Forty presses up, 20 presses out, and the elbows never dropping below shoulder level in any of the tap blocks - it is the biggest shoulder day in the program, on the second-to-last day.
Full extension every rep - arms straight overhead on the shoulder taps, straight and level on the side taps, ribs down and no leaning back. March high between the tap blocks and swing the arms freely; that is your recovery. Keep the elbows up at shoulder height between taps rather than resting the arms at your sides.
Sixty shoulder taps and a march in the middle - one day left, and the program saved the shoulders' biggest set for now.
Make it Harder: Add a small pulse at full extension on every shoulder tap and side shoulder tap - reach, pulse, return.
Make it Easier: Take the second block of shoulder taps to eye level only rather than fully overhead, and lower the arms for a quick shake before the side taps.
