Halfway. Day 30 marks the exact midpoint of the program, and it does it with an upper body session that pairs a moving exercise with a static one: 30 seconds of bicep extensions and 30 seconds of a raised arms hold, three, four or five sets, one minute of rest.
Both exercises are old friends by now - the bicep extension from Day 6 and Day 22, the raised arms hold from Day 14 - but this is the first time they have been put together. The order matters. Bicep extensions work the arms with the elbows moving and the shoulders relatively quiet; the hold then locks the shoulders at their hardest angle with nothing moving at all. Arms first, shoulders second, and the second half of every set becomes a straightforward negotiation between you and gravity.
On bicep extensions, keep the tension deliberate in both directions and the elbows tucked in beside your ribs. In the hold, arms straight out to the sides at shoulder height, palms down, elbows locked, shoulders down. When the arms start to drift, lift them back to level instead of quietly accepting the drop.
Thirty days in, thirty to go - and the program has spent that whole first half proving that a bare pair of arms is resistance enough.
Make it Harder: Add the dumbbells the card suggests and hold them out to the sides for the full thirty seconds.
Make it Easier: Take the hold with your arms out in front of you at shoulder height rather than to the sides.
