Day 61 opens the final month, and the count steps up again: the base number is now 14. The full body circuit is 14 hero squats, 14 overhead punches, 14 punches, 14 squat hold punches, 14 shoulder taps and a 10-count plank hold. Six moves in order is one set, up to 2 minutes rest, 3, 5 or 7 sets by level. It is the Day 41 card with two more reps on everything, plank shoulder taps in place of the side leg raises and a plank hold added at the end.
Every exercise here has been on a card before, which is the point: the third month is not about learning, it is about doing more of what you know. Hero squats reach and fold, 14 times. The two kinds of punches and the squat hold punches run the arms through 42 punches while the legs work underneath. Plank shoulder taps, 7 per hand, lead into a 10-count full plank hold so the set ends on the shoulders staying still after all that moving.
Full reach at the top and heels flat at the bottom of every hero squat. Overhead punches straight up, regular punches straight out, both with the shoulder turning in. Keep the squat where it is during the squat hold punches. Shoulder taps with the hips level, then hold the plank in one line for the count without letting the hips sink.
Month three starts where month two left off, plus two reps and a plank hold, and that is how progress looks here.
Make it Harder: Stretch the plank hold at the end to a 30-count.
Make it Easier: Run 10 reps on everything and keep the 10-count plank hold.
