Day 26 stretches Day 11 by half: jumping jacks alternating with raised arm circles, scissor chops and arm scissors, every interval now 30 seconds, still with two side-to-side lunges between exercises - 3, 5 or 7 sets, 2 minutes between.
The shoulder-height tax returns at week four rates. Thirty seconds of arm circles, chops or scissors is an endurance hold with movement layered on top, and stacking three such intervals per set - separated only by jumping jacks that also demand overhead reach - means the deltoids work essentially the entire set. Day 11 trained your arms for exactly this without saying so; today is where that invoice gets settled, and the lunges between exercises make sure the legs stay in the conversation.
The single rule multiplies with the time: arms level, always. If they start drooping at second twenty of a 30-second interval, slow the movement rather than lowering the height - the height is the exercise. Full spread on the jacks, deep honest sits in the side-to-side lunges, and long exhales throughout; shoulder endurance is half breathing.
Half again more time at shoulder height than Day 11 demanded - your arms have been training for this appointment for two weeks.
Make it Harder: Finish every jumping jack at full stretch - feet wide, hands meeting overhead - with zero shrinkage across the set.
Make it Easier: Shrink the jacks whenever form frays - half the arm arc, half the jump - and keep the arm intervals untouched.
