Day 7 alternates work and stillness twice over. The circuit is knee-to-elbow crunches, a crunch hold, scissors and a raised legs hold - 30 seconds each, no rest, one circuit. Every second exercise on this card asks you to stop moving and stay put, and the stopping is the harder half.
The rhythm is deliberate. Knee-to-elbow crunches drive one elbow across toward the opposite knee, bringing the obliques into a movement that would otherwise be a straight curl. The crunch hold then freezes you mid-curl with the feet planted, holding the shoulder blades off the floor while nothing else happens - which is when the abs discover that a curl they can do thirty of is a position they can barely hold. Scissors take the work low, with both legs straight and alternately crossing and rising just off the floor. The raised legs hold ends it with the legs long and still and the shoulders lifted, the same position you met on Day 3 and will meet again. Move, hold, move, hold: the abs never get a full breath off.
On knee-to-elbow crunches, turn the torso to bring the elbow across; twisting the neck instead achieves nothing but a sore neck. In the crunch hold, pick the height you can keep for all 30 seconds and keep the chin off the chest. In scissors, keep the legs straight and the lower back flat against the floor - if it arches, raise the legs. In the final hold, arms stay alongside your hips and the heels stay low.
Crunch, hold, kick, hold - the front of your torso gets no quiet moment in this one.
Make it Harder: Pause for two counts at the top of every knee-to-elbow crunch before returning to the floor.
Make it Easier: Hold the crunch lower, with the shoulder blades only just clearing the ground.
