Day 3 at twice the length. 60 seconds of arm circles, then 60-second holds with the arms in front and out to the sides, then a 60-second chest squeeze - 3 sets of each in straight sets, 30 seconds rest between sets and between exercises. Twelve minutes of work against Day 3's 6, and the rests have stayed at 30 seconds while the pieces doubled.
The card is the same and the ratio is not: on Day 3 you rested as long as you worked, today you rest for half as long as you work, and that is where the difference lives. A 60-second hold on the third set, after 30 seconds off, is a different exercise to a fresh one. Standing, it is also a posture test that lasts a minute at a time - the front hold pulls the body forward for 60 seconds, the side hold asks the trunk to stay square for 60 seconds, and the feet, the knees and the lower back are doing quiet work under all of it. The chest squeeze is the one piece that is still just the arms, and a minute of pressing the palms together is longer than it reads.
Circles: small, level, continuous, no shrinking in the last 15 seconds. Both holds: arms straight, palms down, weight through the middle of the feet, no lean forward or back to help. Squeeze: hard pressure, steady breath, shoulders low. A hold that finishes at 50 seconds is a 50-second hold - count the whole minute.
The same four pieces as Day 3 at double the length - the third week's hold day is a test of how much the first two built.
Make it Harder: Take a horse stance for the front and side holds - feet wide, knees bent, thighs working - for the full 60 seconds.
Make it Easier: Make every rest a full 60 seconds and hold every piece for the full minute.
