Day 11 is the loudest cardio yet followed by the quietest work in the program. Part I is 160 butt kicks or 160 march steps. Part II is abs and core with the timer: two holds, an elbow plank and a side elbow plank, each held until the time is up - 30 seconds at Level I, 60 seconds at Level II, 2 minutes at Level III. The side plank time is the whole hold, so switch sides at the halfway point to give both sides their share.
Two holds, two lines of the trunk. The elbow plank loads the front - abs, hip flexors, shoulders - in one straight line against gravity. The side elbow plank rotates the challenge ninety degrees: the obliques and the outer hip of the bottom side hold the hips up off the floor while the top arm rests on the hip as drawn. Doing them right after the cardio means the core arrives warm and the heart rate is still elevated, so a 60-second hold works harder than the same hold done cold. Nothing moves, and that is what makes the time count.
In the elbow plank, keep the elbows under the shoulders, the hips level with the shoulders and the gaze at the floor. In the side elbow plank, stack the feet, keep the supporting elbow directly under the shoulder and lift the hips until the body forms a straight line from head to heels - if the hips sag, the hold is over even if the timer is not. Breathe steadily through both; holding your breath makes every second longer.
One hundred and sixty steps to get there and two positions to keep once you arrive - Day 11 is loud, then silent.
Make it Harder: Hold the side plank for the full level time on each side instead of splitting it.
Make it Easier: Take the side plank from the knees and hold the front plank only as long as the hips stay level.
