Day 28 is the longest circuit in the program, with six exercises instead of five. It runs 10 scissor chops, 10 arm scissors, 10 clench and unclench with the arms forward, 10 bicep extensions, 10 shoulder taps and 10 clench and unclench with the arms overhead. Sixty reps to a round, and every one of them is upper body.
The order alternates moving work with holding work. Chops and scissors sweep the arms across the body at chest and shoulder height, then the first clench position holds them straight out in front while the fists squeeze, so the shoulders that were just travelling now simply have to stay up. Bicep extensions bring movement back with self-resistance curls, shoulder taps press the arms overhead and return the fingertips to the shoulders, and the second clench position parks the arms overhead for a final 10 squeezes. Two sweeps, a hold, a curl, a press, another hold, and the arms never actually come down.
Keep both arms level through the chops and the scissors and resist the sag as the round goes on. In both clench positions, keep the arms straight and exactly where the card places them, and squeeze the fists hard enough that the whole arm tightens. Tense through the bicep extensions in both directions. On shoulder taps, extend fully at the top and touch the shoulders properly on the way back rather than stopping short.
Six exercises, sixty reps, and the arms staying up through all of them.
Make it Harder: Run the six exercises without lowering the arms at any changeover.
Make it Easier: Pick four of the six exercises for the early rounds and add the others back later.
