Day 2 is strength: 5 half squats, a 5-count hold, 10 arm raises, 20 arm circles and a 10-count hold with the arms out to the sides. Five items in a row make one set, 2 minutes rest, then 3, 5 or 7 sets by level. Legs first, then arms, and each half finishes with a hold.
Half squats sink to about halfway down with the hands clasped in front of you and stand back up; the hold stays at that halfway depth, hands still clasped, for a 5-count. Then the arms: arm raises lift both straight arms from your sides to shoulder height and lower them; arm circles keep the arms up there and trace small circles, ten in one direction and ten in the other; and the closing hold keeps the arms straight out to the sides, still, for a 10-count. Movement, then stillness - the pattern this program will return to again and again.
In half squats and the hold, weight in the heels, chest up, and only as deep as your knees are comfortable - halfway is a target, not a test. Arm raises stop at shoulder height; arm circles stay small and level, and the direction change happens without dropping the arms; in the final hold, breathe normally and keep the shoulders down away from your ears.
A 5-count for the legs, a 10-count for the arms - Day 2 is short, steady and exactly enough.
Make it Harder: Lengthen the squat hold to a 10-count so it matches the arm hold.
Make it Easier: Cut the arm hold to a 5-count so it matches the squat hold.
