Day 30 closes Baseline with four of its signature movements: 20 side jacks, 20 step jacks, 20 chest expansions and 20 arm circles. Four in a row for one set, then 2 minutes rest, and 3, 5 or 7 sets by level - the same three doors that have been open every day, and today you get to walk through whichever one you like.
The two jack exercises open the set - side steps with the arm arcing overhead, then wide steps with the hands meeting overhead - the stepping cardio that has run through the whole program without a single jump. Chest expansions follow, arms swinging wide and crossing in front with the shoulder blade squeeze at the wide point. Arm circles finish, arms held at shoulder height, ten each way. Heart, chest, shoulders - the last set of the program is a summary of everything it taught.
Step softly and reach fully in the jacks. Make every expansion count with a proper squeeze. Keep the circles small and level and finish the last one at shoulder height rather than letting it sink - the final rep of the program deserves to look like the first.
Thirty days, all of them standing, none of them skipped - that is your baseline now, and everything after this starts from here.
Make it Harder: Do one level up from your usual today - if you have been at Level I, try 5 sets.
Make it Easier: Do 10 of everything and enjoy the last day - finishing is the point.
