Day 25 pairs march jacks with two horizontal arm swings. The circuit is 20 march jacks, 20 step seal jacks, 20 march jacks and 20 step twist jacks - four exercises straight through, 2 minutes rest, 3, 5 or 7 sets by level. It is the last of the march jack days, and it surrounds the vertical reach of the march jack with two very different arm patterns.
March jacks - knee up to hip height as the arms rise overhead - open and close the leg block, putting you on one leg for half of every rep. Step seal jacks sit in the middle: palms together in front of the chest, step out as the arms open wide, step back as they close. Step twist jacks finish: step out to one side as the arms, held at chest height, swing across to that side and the torso turns with them, then back and to the other side. Three step jack variations, three planes of arm movement - up in the march jack, out to the sides in the seal jack, across the body in the twist jack - which means no two consecutive exercises load the shoulders the same way, and the trunk gets to rotate at the end after a session of moving straight up and out.
Keep the march jacks tall on the standing leg and the knee high. Open the seal jacks all the way, palms meeting on the return. In the twist jacks, rotate from the waist and let the eyes follow the hands, feet pointing forward throughout, arms level as they swing.
Up, out, up, across - the arms drew a compass around you today and the legs stepped through all four points.
Make it Harder: Do the second march jack block on your toes - rise onto the ball of the standing foot each time the knee comes up and the arms reach overhead.
Make it Easier: Do the second block of march jacks as step jacks and keep the seal jacks and twist jacks as written.
