Day 33 is a challenge day, and it is the biggest total so far: climbers, 80 reps for Level I, 100 for Level II, 120 for Level III, split into manageable sets. No rest timer, no set count. Reps are totals, so 80 is 40 per leg, alternating.
Climbers are a cardio exercise done in a plank, which is why the total is high: each rep is one knee driven toward the chest and back, a fraction of a second on a fast day. But a hundred of them is a hundred seconds of plank with the hips moving, so the shoulders and core are working the whole way through, not just the legs. Break the number into sets that keep the pace up: 20 at a time, rest, 20 more. Fast and clean beats slow and staggered on a challenge like this.
Hands under the shoulders, hips level with the back, and the knee coming in far enough that the thigh nears the chest. Do not let the hips rise into a peak as you tire; if they do, the set is over, rest and reset. Keep the head neutral, looking at the floor just ahead of the hands.
The plank gets a cardio workout, one knee at a time, until the number is done.
Make it Harder: Do the total in as few sets as possible, with no set under 30.
Make it Easier: Put the hands on a step or low chair and rest whenever the hips start to rise.
