Day 3 changes the shape of the card. Instead of six different exercises there are two, alternating down the list: 10 jumping jacks, then 2 plank rotations, repeated five times over. That is one set - 50 jumping jacks and 10 plank rotations, with five trips to the floor and back inside it - then 2 minutes rest and the next set at your level.
This is the program's first taste of its abs and core thread. The plank rotation starts in a high plank on the hands, then rotates the whole body to one side into a side plank with the top arm reaching straight up, comes back through the plank and rotates the other way; 2 reps is one turn each way. Sandwiched between blocks of jumping jacks, the rotations are never done fresh: every time you lower into the plank your heart is already working, so the core has to stabilise a body that is breathing hard. Getting down to the floor and back up five times per set is part of the exercise too, and it is a bigger part than it looks.
In the plank, set the hands directly under the shoulders and keep a straight line from head to heels before you rotate. Turn from the hips and the feet together, stacking or staggering the feet in the side plank, and reach the top hand toward the ceiling rather than letting it hang. Keep the jumping jacks springy and full, arms overhead, feet wide - do not let them shrink as the sets add up.
Fifty jacks and ten rotations a set: the floor is now part of the program.
Make it Harder: Pause in the side plank for a slow three-count before turning back through the middle.
Make it Easier: Do the plank rotations from your knees, keeping the rotation and the reach exactly the same.
