Day 19 puts the leg day on four exercises for the first time. The circuit is 20 step jacks, 20 side leg raises, 20 march steps and 20 back leg raises, then 2 minutes of rest, then repeat for your level. Two cardio moves and two leg raises, alternated - and the leg raises no longer say change legs and repeat, so 20 now means 20 in total, alternating legs.
Step jacks open: out and reach, back and alternate. Side leg raises: straight leg out to the side, toes forward, alternating legs for 20 total. March steps: knee to hip height, arms swinging, 20 landings. Back leg raises: straight leg reaching behind, torso tall, alternating for 20 total. Step, side, march, back - the heart rate never fully settles because a cardio move sits between every pair of raises.
Alternating legs on the raises means each rep is a shift of balance from foot to foot - keep the transitions smooth and the torso quiet, and do not let the alternation turn the raise into a swing. Step jacks stay wide, marches stay high. If you have been at Level I, this is a good day to see how 5 sets feels.
Four exercises instead of three, and the leg raises now count both legs together - the leg day just grew up.
Make it Harder: Do all 20 side leg raises on one leg and all 20 back leg raises on the other, then swap on the next set.
Make it Easier: Cut all four exercises to 12 reps.
