Day 73 is an abs day with the third-month numbers: 8 leg raises, 14 sitting twists, 14 flutter kicks, 8 heel taps and 14 hundreds. Five in order is one set, up to 2 minutes rest, 3, 5 or 7 sets by level. Nothing new; the card mixes moves from four earlier abs days into one.
Leg raises lift both straight legs to vertical and lower them, 8 times. Sitting twists lean back with the feet lifted and turn side to side, 7 per side. Flutter kicks 7 per leg. Heel taps reach each hand toward the same-side heel with the shoulders lifted, 4 per side. Hundreds finish with the knees at a right angle, shoulders off the floor and both arms pumping, 14 pumps. Lower abs, obliques, lower abs again, obliques again, then the whole front of the body at once.
Lower the legs slowly on the raises and stop before the heels touch. Turn from the waist on the twists with the chest tall. Flutter kicks low with the back pressed down. Heel taps with the shoulder blades off the floor throughout. Hundreds with quick small pumps and steady breathing, the head and shoulders held up for all 14.
Five moves, three months of practice behind them, and no excuses left for a sagging lower back.
Make it Harder: Take the leg raises to 14 to match the rest of the card.
Make it Easier: Cut the hundreds to 8 pumps and bend the knees for the leg raises and flutter kicks.
