Day 26 pairs 30 minutes of cardio spread through the day with the last timed circuit in the program: 6 reverse lunges, 10 bounces and 20 high knees, cycled continuously until the timer runs out at 60 seconds for Level I, 2 minutes for Level II or 3 minutes for Level III. Reverse lunges step one foot back into the lunge instead of forward, alternating legs, 6 in total. Bounces are light hops on the balls of the feet with the knees soft and the arms relaxed, 10 in total.
The earlier timed circuits used squats and climbers; this one uses a lunge and a bounce, which changes the ground under the block. Reverse lunges are a strength moment under fatigue, one leg at a time, and stepping back rather than forward keeps the front shin vertical and the movement smooth even when you are tired. Bounces are the recovery within the round: ten light hops keep the feet moving and the heart rate up while the legs get a moment before high knees. Three exercises, short rounds, and a timer that does not care how many rounds you have done.
Reverse lunge: step back, let the back knee travel toward the floor, drive up through the front heel. Bounces: stay on the balls of the feet, small hops, knees soft. High knees: hip height, arms pumping. Keep the pace steady from the first round to the last and stop when the timer stops.
The last timed circuit swaps the climbers for lunges and bounces - the clock is the same, the ground underneath you is different.
Make it Harder: Make every reverse lunge a jumping switch - drive up and swap legs in the air before landing in the next lunge.
Make it Easier: Take the reverse lunges shallow, back knee halfway to the floor, and keep the timer at 60 seconds.
