The program signs off on the floor with its fists still working. The final circuit: sitting punches, sit-up punches, sitting punches, reverse crunches, butt-ups, reverse crunches - 20 seconds a slot, continuous, one minute between circuits, 3, 5 or 7 circuits by level. The top half is Day 10's punching block; the bottom half is Day 6's hip-lift block; Day 30 welds the two into one closing argument for your core.
The first three slots keep the trunk stacked and striking: feet-up sitting punches on either side of sit-up punches, where every rep travels all the way down to the floor, all the way back up, and finishes with shots thrown from the top. Then the workload drops below the waist for the final minute: reverse crunches curling the hips off the floor bracket butt-ups driving the legs toward vertical - the lower abs lifting, lowering and lifting again until the last buzzer of the program sounds.
Finish the way you have trained. Punches turn from the waist and snap to extension, sit-ups rise without a neck-pull, and the lean-back stays tall with the feet off the floor. The lifts stay lifts: controlled up, controlled down, the lower back never leaving the floor between reps. There are no future circuits to save anything for - this is the last two minutes, run at your honest maximum, however many times your level asks for it.
Thirty days end with you on the floor, punching upward - which, all things considered, is exactly how this program would want to be remembered.
Make it Harder: Add a cross-body twist to every sit-up punch - shots thrown across the center line at the top.
Make it Easier: Plant your feet for both sitting punch slots.
