Day 13 works your legs standing up, no chair-sitting required: 20 side leg raises, 20 front leg raises, 20 side jacks and 20 step jacks. Four in a row for one set, 2 minutes rest, 3, 5 or 7 sets by level. The chair still appears on the card - as something to hold onto for the leg raises if you need it.
Side leg raises swing one straight leg out to the side and back, alternating legs each rep, so 20 means ten per side. Front leg raises are new: hands on hips, one straight leg swings forward to about hip height and back down, again alternating with every rep. Then the stepping: side jacks stepping to each side with the same-side arm arcing overhead, and step jacks stepping one foot out wide while the hands meet overhead - both at 20 now, double what they were on Day 4. Legs, legs, then legs and heart.
In both leg raises, the standing leg does as much as the moving one - stay tall, keep the standing knee soft and let the raised leg move from the hip without the torso tipping. Keep the front leg raise straight and controlled to hip height rather than kicking. Step lightly in both jack exercises and reach fully overhead.
Two leg raises and two jacks - Day 13 keeps you on your feet the whole way and never once asks you to sit.
Make it Harder: In both leg raises, do not let the moving foot touch the floor between reps.
Make it Easier: Cut both leg raises to 10 and keep a hand on the chair throughout.
