Day 29 is the last of the alternating leg days, and it saves the flight for the end. Jumping lunges trade ten-second bursts with calf raises across the minute - three rounds of each - with a minute of rest between sets and 3, 5 or 7 sets by level.
Track this template's second line across the program: squats with a hold on Day 9, jump squats on Day 19, jumping lunges now - two feet leaving the floor together, then one at a time. The jumping lunge is the jump squat's harder sibling because every landing is a single-leg event: half your base, all of your bodyweight, caught mid-split at speed. The calf raises hold their post from Day 19, and they matter more here than anywhere - those same calves absorb every one of those landings, so their ten quiet seconds are both recovery and rehearsal.
Switch stance in the air, land in a genuine split with the back knee sinking low and the chest tall, and get organised before the next takeoff - rhythm beats raggedness in this exercise every time. Arms drive in opposition to the legs. Calf raises stay full range, smooth and unhurried; let your breathing settle into them.
The program's jumps end one leg at a time - the hardest landing this template knows, saved for the door on the way out.
Make it Harder: Sink each landing until the back knee brushes a low hover before the next switch.
Make it Easier: Land and pause - add a one-breath reset between jumping lunge reps: fewer reps, cleaner catches.
