Day 32 was the Shoulders, Glutes, and Abs workout from Phase 2 of Dig Deeper. This one follows a slightly different format than the first three workouts. This has three blocks and a burnout exercise. In each of the blocks, you do a shoulder exercise, then a glute-focused exercise, and then an abdominal-focused exercise. The difference is that in the shoulder exercises, you lift using a 7-7-7 format: seven reps on one arm, then seven reps on the other, then seven reps with both arms. You do not use the 1-3 tempo, but you are doing two more reps. The glute exercises are performed for 12 reps and do use the 1-3 lifting tempo. The burnout exercise is holding a light weight at 10 and 2 and then doing raises (think the Y-raises if you have done Lift 4), but alternate arms, seven reps with the right arm, seven reps with the left arm, followed immediately by six reps on the right arm, and you pyramid down until you do one rep on the right and one rep on the left.
It is a tough workout, especially toward the end. The abdominal exercises are all performed for 60 seconds. They are all bodyweight exercises, but they are challenging, especially as you start getting tired.
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