Day 21 is the fourth punch day, and its opener is the longest standing block in the program: 40 back leg raises, then 20 punches, 20 overhead punches and 20 punches, four exercises straight through, 2 minutes rest, 3, 5 or 7 sets by level. Forty back leg raises is 20 per leg, alternating.
The card's arrow shows what a back leg raise is: standing tall, one straight leg swings back behind you and returns, and you switch legs every rep. Any single one is easy. Forty in a row without a break is a different proposition - the glutes and hamstrings are under continuous work for the whole block, the standing leg swaps every second, and by the thirties the breathing has picked up on its own. That is the point of the long opener: it raises the heart rate without a jump so the arms come to the punches fresh. Then the trio you know: straight punches from the guard, overhead punches, straight punches, alternating hands, 30 thrown by each arm.
Keep the back leg raises identical from the first to the fortieth - chest up, leg straight, glute squeezing at the top - and refuse the temptation to speed up and shorten them past 30. Punch from the guard with the hips turning into every straight punch and the hand back to the chin between reps. Overhead punches straight up with the shoulders down. Stay bouncy on the balls of the feet through all 60 so the legs stay in the workout after the raises.
Forty back leg raises and sixty punches - the quietest opener in the program before the loudest arm work in it.
Make it Harder: Add a burpee after every ten back leg raises - four burpees inside the 40 - and keep the punches as written.
Make it Easier: Rest a hand on a wall for the back leg raises and take the punches from a square stance.
