Day 79 is the upper body circuit at 14, and it is the Day 4 card with the first two moves swapped out: 14 bicep extensions, 14 side shoulder taps, a 10-count hold with the arms out to the sides, 14 arm scissors, 14 scissor chops and a 10-count hold with the arms straight out in front. Six moves, one set, up to 2 minutes rest, 3, 5 or 7 sets by level.
Bicep extensions curl and extend under your own tension. Side shoulder taps touch the shoulders and reach out to the sides at shoulder height, and then the first hold keeps the arms out there for the count. Arm scissors and scissor chops cross and sweep, then the second hold parks the arms straight ahead. Fifty-six reps and two holds with the arms never going below the shoulders, four more reps on each move than the week-one version, and no more rest for the shoulders than there was then.
Tense the arms through both directions of the bicep extension. Reach fully on the side shoulder taps. In the first hold, arms level and palms down, fingers reaching away. Scissors and chops with the arms straight and alternating on top. In the second hold, arms parallel and level with the shoulders, no sinking as the count runs.
The Day 4 shape at third-month numbers, and the shoulders remember every rep of the first version.
Make it Harder: Take both holds to a 20-count with the fists clenched.
Make it Easier: Cut the four rep exercises to 8 and keep both holds at 10.
