Day 60 finishes on the two exercises that have carried the program. Alternate 20 high knees with 10 butt kicks, five times through, for 100 high knees and 50 butt kicks per set, then 2 minutes rest between sets. Nothing on the floor, no jacks, no balance - just knees up and heels up, fast, until the set ends.
The last card is a running interval and nothing else, and it is not a light one: a hundred high knees per set is the most of that exercise on any day, and the butt kicks between blocks are the quicker, lighter gear rather than a rest. Both movements have been in the program since the first week. What is different now is that 150 reps of continuous running in one set is a normal thing to ask, which was not true on Day 2, when a block of 10 butt kicks was a block of 10 butt kicks.
High knees at hip height for every one of the hundred - drive the knee up, land on the ball of the foot, pump the arms. Butt kicks fast and light, heels to the glutes. Do not slow the high knees to make the set easier; if the pace has to give, let the rest between sets be what gives instead.
Sixty days, and the last set is the one with the most high knees in it - the program does not wind down, it finishes on the run.
Make it Harder: Go up one level for the last day - one more pass through the list than usual.
Make it Easier: Do three of the five blocks in each set, 60 high knees and 30 butt kicks, and take the full rest.
