Day 24 is an abs & core circuit, 3, 4 or 5 sets, 2 minutes rest, and it belongs to the bridges: 5 bridges, 10 heel taps, 5 bridges, 10 side bridges on the right, 5 bridges, 10 side bridges on the left. Bridges appear three times for 15 per set; the side bridges are stated per side, 10 each.
This is Day 12's exercise list with the emphasis shifted from the abs to the glutes. Bridges do the same job as before - hips driven up from a bent-knee lie, squeezed at the top, lowered slowly - but now they run through the whole card, between the heel taps and around the side bridges. Heel taps have come down from 20 on Day 4 to 10, and they carry the abs work alone today. The side bridges are unchanged: on the forearm, hips lifting and lowering, one side then the other, the outer hip and obliques holding the line.
Full hip extension on every bridge; a bridge that stops halfway trains almost nothing. Keep the lower back down and the reach honest on heel taps. In side bridges, keep the shoulder stacked over the elbow and the hips moving in a straight vertical line, and do not let the top hip roll forward.
Fifteen bridges wrapped around the sides and the front - the glutes are the headline today.
Make it Harder: Do every bridge on your heels only, toes pulled up off the floor for the entire set.
Make it Easier: Reduce the side bridges to 6 per side; bridges stay at 5 in every position.
