Day 14 is Power HIIT with no decoration: 20 seconds of squats, 10 seconds of push-ups, alternating four times per set - 3, 5 or 7 sets by level, 2 minutes between. Two exercises, one clock, zero fine print.
The split follows the program's standing logic - legs take the long intervals because big muscles are expensive to run, the upper body takes short sharp ones - but compressing it into a two-exercise cycle changes the texture. There is no third movement to hide behind: every half-minute block is squat fatigue feeding directly into push-up fatigue and straight back again, four cycles per set, and by the last cycle both exercises are negotiating with the same empty tank.
Squats: heels heavy, chest up, at least to parallel, arms reaching forward for counterbalance exactly as drawn. Push-ups: hands under the shoulders, elbows tracking back, chest to a fist's height from the floor. Ten seconds is four to six honest reps - honest being the operative word.
Squats and push-ups until the timer says otherwise - the best workouts often have the shortest job descriptions.
Make it Harder: Take every squat below parallel.
Make it Easier: Swap every second push-up interval for a plank hold.
