The program opens flat on the floor with four exercises and a simple set of rules. This is straight sets training: you complete all 4 sets of one exercise, resting 30 seconds after each set, then move on to the next - 10 bridges, 10 flutter kicks, 10 side leg raises and 10 alternating arm and leg raises, in that order. Reps are totals throughout the program, so 10 side leg raises means 5 with each leg, and the alternating raises swap sides rep by rep. Short sets, short rests, and a session over before it has a chance to outstay its welcome.
The four exercises take turns around your middle. Bridges wake the glutes and lower back with hip extension against the floor, flutter kicks hand the work straight to the abs and hip flexors, side leg raises bring in the outer hips that keep your pelvis level, and the all-fours arm and leg raises teach the back its favourite trick: staying perfectly still while the limbs move. Front, back, sides and stabilisers - one lap of everything this program plans to build over the next thirty days.
Push through your heels in the bridge until your body runs straight between knees and shoulders, and squeeze at the top. Keep your lower back pressed into the floor during flutter kicks - if it starts to peel up, kick smaller. For side leg raises, keep your body in one line and lift with the hip rather than momentum. On all fours, extend the opposite arm and leg until both are level, and let nothing between your shoulders and hips tilt.
Day 1 keeps its numbers small on purpose - precision is the entire syllabus.
Make it Harder: Lower everything on a slow 2-count - hips, legs and limbs all take their time coming down.
Make it Easier: Do 6 reps of everything and keep all 4 sets - the structure matters more than the numbers today.
