Day 29 is the last workout of the program and it is built almost entirely out of lunges. Straight sets, 5 sets of each exercise, 30 seconds rest between sets: 16 lunge step-ups, 16 split lunges, 10 lunge bicep curls, 16 squats, 10 deadlifts and 18 alternating bicep curls. Three lunge variations open the card, the squat and the deadlift carry the middle, and the alternating curls close the program the same way they appeared on Day 1.
Look at what the final card is made of: every single exercise on it has appeared before, most of them many times. The lunge step-up arrived on Day 5, split lunges on Day 7, lunge bicep curls on Day 21, and squats, deadlifts and alternating curls have been running since the first two weeks. That is what 30 days of this program buys - not a longer list of exercises, but a set of movements you now perform with a weight you would not have picked at the start. The reps have never climbed. The load has, and this card is where you get to notice it.
In the lunge step-up, drive the back knee through with control rather than swinging it. Split lunges keep one long stance for all the reps on that side. In the lunge bicep curl, lunge and curl together with the elbows fixed at your sides. Squats keep the dumbbells racked at the shoulders and the elbows high. Deadlifts hinge with a flat back and the weights close to the legs. And the alternating curls finish strict, one arm at a time, no swing, all the way to the last rep of the last set.
Thirty days ago these same exercises were an introduction - today they are the heaviest work you have done with them.
Make it Harder: Finish every set of squats with a 10-count hold in the bottom position.
Make it Easier: Bring the alternating curls to 12 reps; the leg work stays as printed.
