Day 7 closes the first week with everything overhead or out to the sides. The circuit is 20 jumping jacks, 20 march jacks, 20 jumping jacks and 20 jumping Ts - straight through for one set, 2 minutes rest, 3, 5 or 7 sets by level. Jumping jacks bookend the circuit as they did on Day 1, march jacks return from Day 4, and the finisher is new.
Jumping jacks and march jacks you know: jump the feet wide with the arms overhead, and lift a knee with the arms overhead. Jumping Ts share the jumping jack's footwork - feet out, feet in, both leaving the floor - but the arms lift only to shoulder height, straight out to the sides, so the body makes a T at the top rather than an arrow. That change of arm angle matters more than it looks: after 60 reps of reaching overhead, the last 20 shift the load from the tops of the shoulders to the sides of them and ask the upper back to hold the line, which is a different set of muscles finishing the job.
Land softly through all three jumping exercises. In march jacks, knee to hip height and arms fully overhead, standing tall on the supporting leg. In jumping Ts, keep the arms dead straight and level with the shoulders - no drifting up toward a jack, no drooping below shoulder height as the reps mount - and time the arm lift to the feet landing wide.
Seven days done - the arms went up sixty times and out twenty, and none of it needed anything but a floor.
Make it Harder: Jump higher on every jumping T so the arms are level before the feet land.
Make it Easier: Do the second block of jumping jacks as half jacks and keep the jumping Ts as written.
