Day 9 is a punch day with a standing opener. The circuit is 40 side leg raises followed by 20 punches, 20 overhead punches and 20 punches - four exercises straight through, 2 minutes rest, 3, 5 or 7 sets by level. Forty side leg raises is 20 per leg, alternating.
Side leg raises are a standing lift: stand tall, lift one straight leg out to the side with your hand at the hip, lower, then the other, and keep going for 40. It is a lower-intensity opener than the burpees of Day 3 by design - the program's punch days rotate through five different openers, and this one works the outer hips and the balance of the standing leg without any impact, so the punches start with the arms fresh and the heart rate moderately elevated rather than high. Then the trio: straight punches from the guard, overhead punches, straight punches again, alternating hands, 30 punches per arm by the end of the set.
Keep the side leg raises upright and controlled - lift from the hip, do not swing, and keep the torso still. Punch from the guard with the hips turning into every straight punch and the hand snapping back. Overhead punches straight up, shoulders down. Stay light on the balls of the feet through all 60 punches so the legs stay in the workout after the raises.
The quietest circuit of the week by this program's standards - and the shoulders will still have something to say about it.
Make it Harder: Lift each side leg raise to hip height and keep the toes pointed the whole way.
Make it Easier: Do 24 side leg raises instead of 40 with a hand on a wall for balance.
