Day 56 is a cardio circuit in the list format with nothing on the floor: 12 high knees, 6 butt kicks, repeated five times for one set. Up to 2 minutes rest, 3, 5 or 7 sets by level. The two moves are both running on the spot; one lifts the knees, the other lifts the heels.
High knees drive each knee to hip height, 12 meaning 6 per leg. Butt kicks flick each heel up toward the glutes, 6 meaning 3 per leg. Neither takes you off your feet or onto the floor, so this card is pure pace: sixty high knees and thirty butt kicks per set with no transition to hide in. The change from knees to heels every few seconds keeps the hamstrings and hip flexors trading the load.
Stay on the balls of the feet and pump the arms on both. On high knees, keep the chest up rather than leaning back. On butt kicks, the knees point down while the heels come up; the thigh does not swing forward. Keep the rhythm constant from one block to the next.
Knees up, heels up, ninety reps a set, and not a single reason to stop moving.
Make it Harder: Take the butt kicks to 12 per round to match the high knees.
Make it Easier: March the high knees and keep the butt kicks at 6.
