Day 2 takes the program to the floor and gives the abs their own full session. It runs as a circuit like yesterday, but the set ladder is different on abs days: Level I is 3 sets, Level II is 4 and Level III is 5, with 2 minutes rest between sets. Each row starts the same way - 10 sit-ups then 10 sitting twists - and ends with a different twenty: flutter kicks in the first row, reverse crunches in the second, side jackknives in the third.
The repeating pair is the engine of the card. Sit-ups hit the abs through their full range, knees bent and arms reaching past the legs; sitting twists follow immediately, feet off the floor and hands swinging side to side, so the obliques work while the front of the trunk is still lit up. Then the third slot rotates: flutter kicks hold the legs low and alternate them, reverse crunches curl the hips up with the legs folded, and side jackknives fold the body sideways toward a lifted leg. Three rows, three different finishers, every part of the midsection covered in a single pass.
Keep the sit-up honest: all the way up, all the way down, no yanking on the neck. In sitting twists, lean back just far enough that the feet stay up and turn the shoulders, not just the hands. Flutter kicks stay small and fast with the lower back pressed into the floor. Reverse crunches lift the hips, not just the knees - that lift is the rep. Side jackknives are 20 total, ten per side, and the elbow and knee should meet in the middle.
The cardio days raise your pulse - this is the day that decides what your middle looks like underneath it.
Make it Harder: Hold the top of every sit-up for a 2-count before lowering and keep the feet hovering throughout the twists.
Make it Easier: Bend the knees on flutter kicks and reverse crunches, and do the side jackknives with the lower leg on the floor for support.
