Day 36 is the upper body circuit at 12 reps: 12 shoulder taps, 12 elbow clicks, 12 bicep extensions, 12 side shoulder taps, 12 chest expansions and 12 arm circles. Six moves, one set, up to 2 minutes rest, 3, 5 or 7 sets by level. Two of the six are new, and both live in front of the face.
Elbow clicks start with the arms bent and the fists up, elbows out wide, then bring the elbows together in front of the face until they touch, and open again. It works the chest on the way in and the upper back on the way out. Chest expansions start with the arms straight out to the sides and sweep them forward until they cross in front of the chest, then open wide again, squeezing the shoulder blades together at the back. Around them, standing shoulder taps and side shoulder taps reach up and out, bicep extensions curl and extend under tension, and arm circles close the card, 6 each way.
On elbow clicks, keep the forearms vertical and get the elbows to actually meet; the last few inches are the work. On chest expansions, alternate which arm crosses on top and make the squeeze at the back count. Keep the shoulders down away from the ears throughout, and keep the arms straight on the taps and circles.
Elbows together, arms wide open, and the chest gets its turn in an equipment-free program.
Make it Harder: Take a 3-count in each direction on every rep, keeping the arms tensed throughout.
Make it Easier: Lower the arms and shake them out for a few seconds between exercises, keeping the reps at 12.
