Day 25 is the first card to print a 20, and all three of them belong to the arms. The circuit is 10 butt kicks, 20 scissor chops, 10 butt kicks, 20 shoulder taps, 10 butt kicks and 20 bicep extensions, then 2 minutes rest and repeat for your level. All three arm exercises are standing. Scissor chops hold the arms straight out in front at shoulder height and cross them over and open them again, alternating which arm is on top. Shoulder taps here are the standing version: fingertips to the shoulders, then both arms driven straight overhead, and back. Bicep extensions start with the fists at the shoulders and extend both arms straight out to the sides at shoulder height, then return.
The butt kicks keep the legs jogging in three short blocks while the arms do the work of the day. Sixty arm reps per set with no weight is an endurance test for the shoulders, and the three exercises take three different angles: forward for the chops, up for the taps, out for the extensions. Because the arms never rest for long - even the butt kicks have them pumping - the shoulders accumulate fatigue across the whole set rather than one block. Cardio programs usually leave the upper body alone. This one does not.
Keep the arms level in the scissor chops and cross them wide, alternating the top arm. Drive the shoulder taps to full lockout overhead with the ribs down, no leaning back. In the bicep extensions, tense the arms as they extend, as if pushing against something, and bring the fists all the way back to the shoulders. Butt kicks stay light and quick, heels high.
Sixty arm reps a set and the legs never stop jogging - the shoulders just got their own cardio day.
Make it Harder: Do the scissor chops and bicep extensions with the arms slightly above shoulder height, so the shoulders hold a steeper angle.
Make it Easier: Cut each arm block to 12 and keep the butt kicks at 10.
