Day 20 pairs single-leg balance with the biggest jump on the card. The set is 10 side leg raises with the right leg, 10 calf raises, 10 side leg raises with the left leg, 10 squat jacks, 4 side-to-side lunges and 10 squat jacks, then 2 minutes rest between sets. Right and left are named, so each leg raises for a full 10, and the squat jacks - jump wide into a squat with the arms overhead, jump back in - come to 20 per set.
The top row is entirely stability: one leg raising to the side while the other holds, calf raises in between with the hands behind the back, and then the other leg. Nothing there raises the pulse much, which is deliberate, because the bottom row is where the pulse goes. Twenty squat jacks with a short weight-shift break in the middle is the day's cardio in one concentrated dose. The order matters: the hips and ankles are warm and switched on from the balance work before the first jump lands wide.
Side leg raises stay strict - toes forward, torso tall, lifting from the hip. Rise fully on the calf raises. On squat jacks, land with the feet wide and the toes turned out slightly, sink so the thighs approach parallel and reach the arms overhead as you land, then jump in with the arms coming down. Keep the side-to-side lunges slow, hands at the chest, letting the hips travel.
Quiet on top, loud underneath - the card saves every jump for the bottom row.
Make it Harder: Sink deeper on every squat jack, thighs to parallel or below, and pause a beat before jumping in.
Make it Easier: Cut each squat jack block to 5 and keep the balance work at full count.
