The final ab circuit saves a new exercise for last: crunches, flutter kicks, scissors and knee-to-elbow crunches - fifteen seconds each, one minute per set, a minute of rest, 3 to 5 sets by level.
Knee-to-elbow crunches close the program's core curriculum: lying with hands behind your head, one knee draws in while the trunk curls and rotates to meet it with the opposite elbow, sides alternating - the floor-based cousin of the standing version from Day 8, and the only circuit exercise this month that combines a curl and a twist in a single rep. Placed after three straight-line exercises have already spent the abs, it asks the obliques to coordinate a tired midsection - exactly the kind of finishing question a final exam should ask.
Rotate the shoulder toward the knee, not just the elbow - an elbow arriving without its shoulder is neck movement in disguise. Keep the motion continuous and the sides alternating evenly. The old rules run underneath everything: a pressed-down lower back for the leg exercises, a supported head, and quality reps over hurried ones, right through the last interval.
The last ab day ends with a brand new exercise - proof there is always one more way to fold.
Make it Harder: Extend the resting leg and keep it hovering above the floor throughout the knee-to-elbow crunches.
Make it Easier: Keep the resting leg's foot on the floor during the knee-to-elbow crunches.
