Day 8 is the second core session and it trades both holds for reps. Climbers and sitting twists return at 12, 10, 10, 8 - two reps higher than Day 3 on every set - and two exercises are new: tricep dips at 6, 5, 5, 4 per side, and flutter kicks at 12, 10, 10, 8. Straight sets, 30 seconds between sets, 2 minutes between exercises. Climbers, twists and kicks are totals; the dips are the only per-side count.
The tricep dip on a kettlebell is its own animal: sitting on the floor with the knees bent, one hand pressing on the handle beside your hip and the other hand behind your head, you push the hips up and straighten the arm, then bend it to lower back down. One arm does the lifting, the trunk stops you twisting, and the bell gives the hand something narrow to balance on. Flutter kicks replace the raised legs hold with a moving version - legs straight and hovering, alternating small kicks up and down, counted as totals - which keeps the lower abs under tension without a clock. Together with climbers on the handle and twists with the bell, the session hits the abdominal wall from four directions.
Climbers: shoulders over the handle, hips low, quick knees. Tricep dips: fingers wrapped over the handle, elbow pointing back, hips lifted enough that the arm takes the load, lower until the elbow bends to about 90 degrees. Sitting twists: heels up, chest up, bell across the body. Flutter kicks: lower back down, legs long, small kicks - a few centimetres of travel is plenty, and the legs never touch the floor until the set is done.
Four exercises, no holds, and two reps more on everything the floor already knew - the core's numbers are on their way up.
Make it Harder: Straighten the legs on the tricep dips so your legs stop helping the arm.
Make it Easier: Put the working hand flat on the floor for the tricep dips instead of on the bell.
