The last working circuit of the program brings in one final new movement. Day 29 runs 8 sit-ups, 8 sitting twists, 8 reverse crunches, 8 crunch kicks, 8 windshield wipers and 8 leg circles, straight through before the rest. Windshield wipers are done face up with the arms spread wide on the floor and the legs raised and held together, rotating them side to side toward the floor and back.
Introducing a new exercise on Day 29 is a statement about where you are rather than an afterthought. The windshield wiper is the most demanding rotational movement in the program: the legs act as one long weighted lever, the obliques have to lower them under control and then reverse the whole thing, and the shoulders have to stay pinned to the floor while it happens. On Day 1 it would have been unreasonable. Placed here, at the end of a circuit that has been running since the first week, it lands on abs that have spent a month learning exactly the control it needs.
In the windshield wiper, press both shoulders and both arms into the floor before you start and keep the legs together for the whole arc. Go only as far to each side as you can while keeping the shoulders down, and lift the legs back to centre rather than letting them swing across. Everything else holds its usual standard: hips off the floor in the reverse crunch, chest up through the sitting twists, small controlled leg circles with a flat back.
One last full circuit, one brand new movement, and abs that no longer flinch at either.
Make it Harder: Take the windshield wipers with the legs completely straight and lower them to a hover just above the floor on each side.
Make it Easier: Bend the knees for the windshield wipers and take the legs only halfway to the floor on each side.
