Day 3 introduces the pairing the program returns to again and again: a movement, followed immediately by the held version of itself. The circuit runs high crunches, a high crunch hold, reverse crunches and a raised legs hold - 30 seconds each, two minutes total. Half of today is dynamic and half is entirely still, and the still halves arrive on muscle that has just been working.
High crunches are done with both legs pointed straight up at the ceiling and the shoulders curling off the floor toward them - legs vertical means the hip flexors cannot help, so the abs are alone in the job. The hold that follows simply parks you at the top of that curl for 30 seconds. Reverse crunches then work from the other end, drawing the knees toward the chest and peeling the hips off the floor to bring the lower abs in. The raised legs hold closes the session flat on your back with the head and shoulders lifted, arms alongside the hips and both legs straight and held low - the position this program will keep coming back to.
In high crunches, keep the legs vertical and stop pulling once the shoulder blades clear the floor. During the hold, stay exactly where your best rep finished and keep breathing - a held crunch you breathe through lasts far longer than one you grip. In reverse crunches, lift with the abs rather than swinging the legs. In the raised legs hold, press your lower back into the floor and choose a leg height you can defend for the full 30 seconds; the lower the heels, the heavier the position.
Legs up, shoulders up, and two minutes that ask your abs to both work and wait.
Make it Harder: Get through the whole circuit without letting your heels touch the floor between exercises.
Make it Easier: Slide your hands palms-down under your hips for the reverse crunches and raise the legs higher in the final hold.
