Day 29 is the longest strength card in the program. The circuit is 24 split lunges alternating legs, 24 side lunges alternating legs, 12 calf raises, 12 alternating bicep curls, 6 lateral raises and 12 chest rows - six exercises, 2 minutes rest, 3, 4 or 5 rounds for your level.
It is Day 1's arm work bolted onto Day 8's lunges, with the calf raises sitting between them. Forty-eight lunges front-to-back and side-to-side open the card, 12 calf raises keep the legs busy a little longer, and then the three upper body exercises from the very first day close it: alternating curls, 6 lateral raises and chest rows. Nothing on the card is new. Every exercise has appeared at least twice before, and the point of putting six of them on one page is to show how much the same movements can now be strung together without the form falling apart.
Torso tall in split lunges, straight leg's foot flat in side lunges, full range on calf raises. Curls without swing, lateral raises to shoulder height and no higher, chest rows close to the body with the elbows leading. On the last round, the lunges will make the arm work feel like a coast - keep the reps slow so it is not.
Six exercises, the longest strength card of the program, saved for the second to last day.
Make it Harder: Do the calf raises one leg at a time, 12 per leg.
Make it Easier: Run one fewer set than your level for this card only.
