Day 19 opens every set with 40 high knees, or one lap around the field if you have one nearby, then runs nine exercises. First row: 20 plank walk-outs, 20 plank jump-ins and a 20-count hold at the top of the push-up. Second row: a 20-count seated hold with your hands on the floor behind you and both legs straight and lifted clear, 20 squats and 20 jump squats. Third row: 20 push-ups, 20 shoulder taps and another 20-count hold at the top of the push-up. Rest up to two minutes and repeat, three sets at Level I, five at Level II, seven at Level III.
Three of the holds carry the red flag - both push-up position holds and the seated one - and the seated hold is the one to watch, because it is the only exercise on the card that loads the hip flexors and lower abs while your hands are behind you rather than in front. It sits at the start of the second row on purpose, catching you straight after the first row's plank work and just before the squats give your upper body a rest. The card moves cleanly through three regions: hands on the floor, legs, then hands on the floor again.
Plank walk-outs hinge at the hips and walk the hands out until the body is straight, then walk them back. Plank jump-ins jump the feet up between the hands and back out again without the hips rising. In the push-up position holds, lock the arms and hold a straight line from heel to head. For the seated hold, sit tall with the hands planted behind the hips, lift both legs straight and keep the chest up rather than collapsing back. Squats reach parallel with the heels down, and jump squats leave the floor from that depth and land back into it.
Nine exercises and three holds, and the seated one in the middle is the one you will think about tomorrow.
Make it Harder: Bring your hands off the floor in the seated hold and balance on your tailbone for the full count.
Make it Easier: Tuck your knees in the seated hold and rest the heels lightly on the floor.
