Day 54 is an abs circuit with no new exercises: 10 flutter kicks, 10 heel taps and 10 sit-ups, 2 minutes of rest, 3 to 5 sets. Lower abs, obliques and a full fold, in that order. Everything on the card has appeared before, and this is the first abs day where that is true.
Eight weeks in, the abs days start to consolidate. Flutter kicks have been on four cards, heel taps and sit-ups on one each, and today they sit together in the order they are hardest to do: legs hovering first, then side bends with the shoulders lifted, then a full sit-up on abs that have already done 20 reps of work. The running is at its heaviest this week, and a strong trunk is doing more work on every run than it did in week one - this circuit is the maintenance that keeps it able to.
Flutter kicks small and quick with the lower back pressed flat. Heel taps with the shoulder blades off the floor for the full 10, reaching from the waist. Sit-ups all the way up and all the way down, arms reaching forward, no pulling on the neck. Rest the full 2 minutes.
Three old exercises, one new order - the abs days have started combining too.
Make it Harder: Keep the feet hovering off the floor for the heel taps and the sit-ups both.
Make it Easier: Anchor the feet under something solid for the sit-ups and keep the heel taps as drawn.
