Day 18 is a full body circuit with the legs in the lead: 10 reverse lunges, 6 side-to-side lunges, 10 calf raises, 10 punches and 10 shoulder taps. All five is one set, up to 2 minutes rest, 3, 5 or 7 sets by level. Three lower body moves, one for the arms, one for the plank.
Reverse lunges step back instead of forward, which keeps the front knee steady while the back leg does the lowering; 10 total means 5 per leg. Side-to-side lunges are drawn as a deep lunge to one side with the other leg straight, then a shift across to the other side without standing up in between, 6 reps being 3 per side. Calf raises rise onto the balls of the feet and lower, hands behind the back as drawn. Punches let the legs recover while the pulse stays up, and shoulder taps in a plank close the set.
In the reverse lunge, take a long step back and lower the back knee toward the floor while the front shin stays vertical. In the side-to-side lunge, keep the feet flat and shift the hips across at the same low height. Calf raises go all the way up and all the way down with control. Shoulder taps as ever: hips still, 5 per hand.
Backward, sideways, up onto the toes: the legs get worked in three directions before the arms get a say.
Make it Harder: Hold the bottom of every reverse lunge for a 2-count before stepping back up.
Make it Easier: Do the side-to-side lunges standing up between sides and cut the reverse lunges to 6.
