Day 28 is the last arm day, and it holds the arms out longest. Four exercises at 15 seconds: arm circles, arm scissors, arm circles again, bicep extensions - one minute per set, a minute of rest, sets by level. The arm circles return twice from Day 12, but this time they open the set and the second pair lands right after the scissors, so the shoulders get no easy interval before the curl.
Arm circles: arms straight out to the sides at shoulder height, small circles - forward first, backward the second time. Arm scissors: straight arms crossing over and under in front at shoulder height. Arm circles again. Bicep extensions close: fists to the shoulders, punch wide, pull in with tension. Circle, scissor, circle, curl: 45 seconds of the arms held at shoulder height followed by 15 seconds of tension work.
Keep the circles small and the arms level for both intervals - by the second the shoulders will beg to drop an inch; do not let them. Arm scissors stay straight and level. On the bicep extensions, the arms will feel used; squeeze anyway, that is the whole exercise. Shoulders down away from the ears throughout, breathing continuous.
Four weeks of pointing the arms at the horizon - this is the minute where they prove they can stay there.
Make it Harder: Lift the arms a few degrees above shoulder height for the second arm circles interval - a small change, a lot more shoulder.
Make it Easier: Bring the arms down for a shake between the scissors and the second circles - the timer keeps going, the shoulders reset.
