Day 25 is the biggest upper body circuit in the program: 20 punches, 20 thigh taps, 20 punches, 20 shoulder taps, 20 overhead punches and 20 shoulder taps - six exercises, 120 reps per set, 3 to 5 sets by level with up to 2 minutes rest. Thigh taps and shoulder taps are both the plank versions, alternating hands. Punches and overhead punches alternate arms.
Every exercise on the card belongs to the shoulders. The three punching exercises move them fast through two directions, forward and up; the three plank exercises load them slowly, first with the reach back and down of the thigh tap, then twice with the reach across of the shoulder tap. The alternation means the shoulders never get to fully recover inside a set - a punch, then a plank, then a punch, then a plank - which is what makes 120 reps of bodyweight upper body work feel like more than the sum of the numbers.
Punches keep their standard: full extension, hips turning in, hands back to the guard. Overhead punches drive to full height with the ribs down. In the plank taps, feet a little wider, hips square, supporting arm locked, and every tap made without a lean - the set is 120 reps long and the last twenty are the ones that decide whether the form held.
Six exercises, 120 reps a set, and every one of them belongs to the shoulders - the upper body's biggest day in the program.
Make it Harder: Lift the opposite foot off the floor as each hand taps during the shoulder taps.
Make it Easier: Cut the punching exercises to 10 reps each and keep the three plank exercises as written.
