Day 5 is the program's first single-part day, and it belongs to the upper body. No Part I, no cardio count - just a circuit of 20 punches, 20 shoulder taps, 20 punches, 20 overhead punches and 20 shoulder taps, done in that order for 3, 4 or 5 sets with up to 2 minutes rest between them. Punches alternate arms, so 20 punches is 10 with each hand. The shoulder taps here are the plank version: from a straight-arm plank, one hand lifts to tap the opposite shoulder and returns, 20 taps in total, alternating hands.
The circuit swings between standing and the floor twice. Punches work the shoulders, arms and the rotation through the hips that gives a punch its speed; shoulder taps take those same shoulders into load-bearing, where one arm holds the body up while the trunk stops the hips from rocking as the other hand lifts. Overhead punches turn the direction vertical - the arm drives up from the guard toward the ceiling - and load the shoulders and upper back from a different angle before the final plank. That adds up to 60 punches and 40 taps per set, with the arms never idle.
Throw every punch from a guard position, extend the arm fully, turn the hips into it and pull the hand straight back. On overhead punches, keep the elbow close on the way up and reach for full height. In the shoulder taps, set the feet a little wider than usual, keep the hips square to the floor and tap without letting the body sway - the slower the tap, the more the core has to work.
One hundred reps a set with nothing but your arms, your shoulders and the floor - Day 5 is a conversation between standing and plank.
Make it Harder: Do the shoulder taps with the feet together and throw every punch at full speed.
Make it Easier: Take the shoulder taps on your knees and slow the punches to a steady, unhurried rhythm.
