Day 23 puts a lunge at the end of a sprint day. The circuit: 10 march steps, 20 high knees, 10 march steps, 20 high knees, 20 shoulder taps, 20 high knees and 10 reverse lunges - one pass, 2 minutes rest, 3, 5 or 7 sets by level. It is Day 3's shape with march steps for butt kicks and reverse lunges for hero squats: three sprints, shoulder taps as the standing break, and a controlled leg exercise to close.
The design keeps the sprints coming fast in the first half - two of them with only ten march steps between - then gives the legs the shoulder taps to stand through while the arms drive overhead for twenty. The third sprint follows, and then reverse lunges close the circuit: step back, back knee to a hover, drive up through the front heel, alternate, ten total. Finishing on lunges rather than starting on them means the single-leg loading arrives on the most tired legs of the set, which is a deliberate way to make ten reps feel like more.
In march steps, hip-height knees at a walking rhythm with the arms driving. High knees stay a sprint on all three blocks. In shoulder taps, fingertips to shoulders, arms straight overhead, every rep to full reach. In reverse lunges, long step back, vertical front shin, back knee straight down, torso upright - the last few reps of each set are the ones where the form matters most.
The sprints came first and the lunges came last - a day that saves its slowest exercise for its most tired legs.
Make it Harder: Add a 2-count pause at the bottom of every reverse lunge before driving up.
Make it Easier: Reduce the reverse lunges to 6, three each leg, and keep the sprints as written.
