Day 9 is a list card built on two small jumps. Alternate 10 half jacks with 2 toe tap hops, five times, for 50 half jacks and 10 toe tap hops per set, then rest 2 minutes and repeat for your level. Everything stays on the feet and nothing goes above the shoulders.
Half jacks are jumping jacks with the arms left out of it: the feet jump wide and back together while the hands stay down by the sides, which trims the movement to its cardio core and lets the legs set the pace. Toe tap hops are the accent. Hop on one leg while the other knee comes up and across, and the opposite hand reaches down to tap that raised foot; 2 reps is one tap on each side. It is a balance exercise disguised as a hop, and the two arrive together five times per set, so the balance is always being tested on a pulse that has just been raised by the jacks.
Keep the half jacks quick and low, landing softly with the feet only as wide as a comfortable stance. In the toe tap hop, make the hop small and the tap real - the hand should actually meet the foot, which means the knee comes high and the torso folds a little. Stand tall again between reps so the second tap starts from balance, not from a stumble.
Ten taps and fifty jacks per set, none of them big, all of them adding up.
Make it Harder: Do the half jacks with the arms held straight out at shoulder height for the entire block.
Make it Easier: Replace the hop in the toe tap hops with a standing step - lift the knee, tap the toe, put the foot down, no bounce.
