Day 34 is a six-move full body circuit at the second-month count: 12 squats, 12 squat hold punches, 12 calf raises, 12 punches, 12 shoulder taps and 12 plank leg raises. All six is one set, up to 2 minutes rest, 3, 5 or 7 sets by level. Nothing new on the card, just more of it, arranged so the legs never get to rest.
Squats go straight into squat hold punches, so the legs go from moving to holding without a break. Calf raises then stand on the same tired legs, and punches, which usually give the legs a rest, come after all that. The plank pair at the end shifts the load to the shoulders and core: shoulder taps, then plank leg raises where one straight leg lifts behind you at a time, 6 per side. The card shares four moves with Day 13, adds two reps to each of them and puts calf raises and plank leg raises on top.
Hips back and chest up in the squats, then stay down for the 12 punches with the thighs near parallel. Calf raises to full height and back down slowly. In the plank leg raises, lift the leg only as high as the hips allow without tilting; the movement is a few inches, not a kick. Shoulder taps with the hips still.
Seventy-two reps a set and the legs get most of them; the second month means it.
Make it Harder: Hold the squat hold punches position for a 10-count after the twelfth punch before standing.
Make it Easier: Run 8 reps on the squats, squat hold punches and plank leg raises and leave the other three at 12.
