Day 8 is a chest and shoulder day with only three exercises. The circuit is 20 chest expansions, 10 alternating chest expansions and 10 wide arm circles in one direction then 10 in the other, followed by 2 minutes of rest, then again for your level. Fewer moves than the other upper body days, and two of them are new.
Chest expansions swing straight arms wide open behind you, then wrap them across the chest in a hug - open, cross, open. Alternating chest expansions are drawn with one arm reaching straight up overhead while the other hangs by the side, then swapping - a single-arm reach that opens one side of the chest at a time, 10 reaches in total. Wide arm circles are drawn as one straight arm sweeping out to the side and up: both arms draw large, slow circles, 10 in one direction, then change direction and 10 more. Open wide, reach high, circle round.
Open the chest expansions far enough to feel the shoulder blades pinch, and cross fully on the return. Alternating expansions want a real reach at the top - the fingertips stretching toward the ceiling, the shoulder staying down. Wide arm circles are big and slow: the shoulder travels its full range on each pass, and reversing direction halfway is what keeps both sides of the joint honest.
One job, three ways - open the front of the body up after a week of arms held in front of it.
Make it Harder: Hold the arms open in the wide position for a beat on every chest expansion before crossing back.
Make it Easier: Keep the arm circles small - a plate rather than a wheel - and cut the chest expansions to 10.
