Day 9 is a six-move full body circuit that runs the same pattern twice with a different ending: 10 jumping jacks, 10 shoulder taps, 4 plank jacks, then 10 jumping jacks, 10 shoulder taps and 4 plank jump-ins. All six in order is one set, up to 2 minutes rest, 3, 5 or 7 sets by level. You go from standing to plank and back up twice per set.
The repeated pair keeps the heart rate high while the plank work keeps the shoulders busy, and the two finishers add a jump to the plank each time. A plank jack keeps the hands planted while the feet jump apart and back together; a plank jump-in keeps the hands planted while both feet jump forward toward the hands and back out. Only 4 of each, but they land at the end of a stretch of plank work, which is when the shoulders are already asking questions.
Jumping jacks are full range: hands touch overhead, feet land wider than the shoulders. Shoulder taps stay strict, hips level, 5 taps per hand. In plank jacks, keep the hips low and the feet landing softly. In plank jump-ins, bring the feet as close to the hands as your hips allow and jump straight back to a clean plank rather than a sagging one.
Up, down, up, down, and every trip to the floor costs a little more.
Make it Harder: Take the plank jacks and plank jump-ins to 8 each.
Make it Easier: Step the feet out and in for the plank jacks, and step the feet forward one at a time for the jump-ins.
