The program opens flat out. Day 1 is six 20-second intervals run as one continuous set: high knees, punches and a plank + jab + cross combination, then the same row again with the plank combo upgraded to a plank jack + jab + cross. Between every exercise you owe one push-up - a two-second toll that keeps the transitions honest. Run it at 3, 5 or 7 sets depending on your level, with 2 minutes of rest between sets, because inside a set there is no rest at all.
The card alternates planes on purpose. High knees and punches keep you upright with the heart rate climbing; the plank combinations drop you to the floor and make the shoulders and core pay for the trip, throwing a jab and a cross from a moving plank. The second row's upgrade - a plank jack slipped underneath the punches - is the program showing you, six intervals in, exactly how it likes to progress: same slot, slightly bigger ask. And the connective push-up is sneakier than it looks: six exercises means five tolls per set, and by the fifth set those push-ups are a session of their own.
Drive the knees to hip height and pump the arms on the high knees - the drawing is a run on the spot, not a march. Keep a guard up and rotate from the hips when you punch. In the plank combinations, set the feet wide for balance, punch from the shoulder without letting the hips swing, and keep the plank jacks small with the spine long throughout.
Day 1 doesn't ease you in - it quotes you the price of the next 30 days and asks if you're good for it.
Make it Harder: Count your punches in the first plank combo interval and refuse to finish any later set below that number.
Make it Easier: Drop the jab + cross from both plank combinations and hold a strong, motionless plank for those 20 seconds instead.
