Day 2 hands the ten minutes to your legs. The circuit runs 10 march steps, 10 reverse lunges, 10 calf raises, 10 butt kicks and 10 back leg raises, repeated until the timer stops. Two of the five keep the pace up and three work slowly and deliberately, so each round breathes: you jog on the spot, you load a lunge, you rise onto your toes, you jog again, you balance. As on every card in this program, the numbers are totals, so 10 reverse lunges means 5 per leg, alternating as you go.
The order alternates the effort. March steps lift the knees to hip height in a marching rhythm and get the blood moving. Reverse lunges then load one leg at a time, stepping backward so the front shin stays vertical and the knee stays comfortable. Calf raises isolate the muscles that carry every step you take, butt kicks bring the pace back with the heels flicking up toward the glutes, and back leg raises close each round by extending one leg behind you, asking the glute to do the lifting while the standing leg holds you steady. Legs, then more legs, at speeds that keep swapping - that is what makes ten unbroken minutes of it work.
In the reverse lunge, step back far enough that the back knee can travel straight down toward the floor, then drive up through the front heel. Rise all the way onto the balls of the feet in calf raises and lower under control rather than letting the heels fall. Keep the torso upright through march steps and butt kicks: the knees and heels move, the shoulders stay quiet. In back leg raises, squeeze the glute to lift the leg and stop before your lower back starts arching to gain height.
Five leg exercises, no equipment, and a standing leg that gets a workout every time the other one moves.
Make it Harder: Sink lower into each reverse lunge so the back knee finishes closer to the floor than it did last round.
Make it Easier: Use a chair back for balance during the calf raises and the back leg raises.
