This is a Balance day with a set count, which makes it a working one. Part I is a circuit of three: 10 balance lunges, starting on one leg with the knee raised and the hands up, stepping back into a lunge and returning to that same balance, 4 jumping lunges switching legs in the air, and 10 side leg raises. Counts are totals, so 5 balance lunges and 5 side raises per leg. Run the three in sequence, rest 2 minutes, repeat for 3, 4 or 5 sets. Two single blocks follow after that.
Part II is 60 seconds standing on one leg with the arms out to the sides and the eyes closed, or a blindfold if you have one, and it is far harder than the same minute with the eyes open, because vision does most of the balancing you never notice. Part III is an endurance test with no set count and no target: raise both arms out to the sides with the palms facing down, start a timer, and hold them there until you cannot. The card allows it sitting down. Both blocks return twice more with the numbers unchanged, which makes today's results worth writing down - they are the measuring stick this program hands you.
In the balance lunge, the return to the raised knee is the exercise, so step back only as far as you can come out of without touching down. Land quietly on the jumping lunges with the knees soft. Side leg raises go up with the hip and come down slowly, toes pointing forward rather than up, and the body stays upright instead of leaning away. In the eyes-closed minute, spread your toes, breathe, and expect to wobble; correcting the wobble is the training.
Two numbers leave this session with you: how the blind minute went, and how long the arms lasted.
Make it Harder: Run the eyes-closed minute on each leg rather than one, leaving the rest of the session alone.
Make it Easier: Step the jumping lunges instead of jumping them and touch a wall during the blind minute.
