Day 19 is an endurance day and it does not use sets or reps at all. Four holds, 2 minutes each: a squat hold, a raised arms hold, an elbow plank hold and a superman stretch hold. The card says to split into manageable sets if and when necessary, which means each 2 minutes can be broken into pieces if you need it, but the goal is 2 minutes per position and 8 minutes of holding in total.
Two minutes is a long time to stay still. The squat hold sits you at near-parallel with the arms out in front and leaves the legs there. The raised arms hold stands tall with both arms straight forward at shoulder height. The elbow plank puts you on the forearms and toes in one straight line. The superman stretch hold lies you face down with the arms reaching forward and the legs lifted off the floor. Each one loads a different region, legs, shoulders, front of the trunk, back of the trunk, and none of them let you cheat with momentum.
Set a timer rather than counting. In the squat hold, weight in the heels and chest up; if the legs shake, that is normal, if the knees cave inward, stand up and reset. Keep the raised arms level with the shoulders, not the eyes. In the plank, the hips neither sag nor pile up. In the superman, lift the arms and legs together and keep the neck long, looking at the floor. When a hold has to break, rest briefly and restart the clock from where you stopped.
Eight minutes of not moving is harder than most circuits, and now you know that for yourself.
Make it Harder: Do all four holds unbroken with no more than 30 seconds between them.
Make it Easier: Split every hold into four 30-second pieces with a short rest between each.
