Day 29 is the program's second-to-last card, and three of its four exercises are the ones that opened Day 1. The circuit is crunches, cross crunches, the dead bug and half wipers - 30 seconds each, two minutes, the same as every other day this month.
The card is a straightforward tour through what a core does. Crunches flex the trunk directly. Cross crunches add rotation to that flexion, bringing the obliques into a movement they would otherwise sit out. The dead bug reverses the assignment entirely, extending opposite arm and leg while the lower back stays pressed down - the abs working to prevent movement rather than produce it. Half wipers close with the arms spread wide and the bent knees rotating from centre out to one side and back, which is anti-rotation work done from the bottom up: the shoulders stay anchored while the hips turn, and the obliques control every degree of the return.
In crunches, keep the range short and the neck neutral. In cross crunches, turn the ribcage rather than tugging at your head. In the dead bug, slow the limbs down until the lower back has no chance to lift. In half wipers, control the knees on the way back to centre - the lowering is the exercise, and going faster only means gravity is doing it for you.
Three of these four opened the program on Day 1 - the difference is entirely in you.
Make it Harder: Straighten the legs in the half wipers; a long lever turns a mobility drill into serious oblique work.
Make it Easier: Keep your feet on the floor throughout the cross crunches and rotate the shoulders only.
