Foundation Light opens on your feet with a short cardio circuit: 10 step jacks, 6 side jacks, 10 step jacks and 6 side leg raises. Here is how every day works. Do the exercises on the card in order, one after another - that is one set. Rest for 2 minutes, then repeat. Level I is 3 sets, Level II is 5, Level III is 7 - pick the level that suits you today, and feel free to pick differently tomorrow. A rep is one repetition, so 10 step jacks means ten; where an exercise has sides, the reps are the total and you change sides every rep. A count is a slow number in your head, about one a second, and a hold lasts as many counts as the card says.
All four moves keep at least one foot on the floor at all times. Step jacks step one foot out wide while both hands come together overhead, then step back in - alternating feet. Side jacks step to one side while the same-side arm arcs up and over your head, then step back and repeat the other way. Side leg raises swing one straight leg out to the side and back, hands held in front for balance, alternating legs. Cardio here means rhythm and steady breathing - if you can still hum, the pace is right.
Land each step softly with the knees loose and reach fully with the arms every time; the arms do half the work of raising your heart rate. In side leg raises, stay upright and lift with the hip - the toes point forward and the leg goes only as high as it can without your torso tipping.
Thirty-two steps and swings, and Day 1 is behind you - that is all it ever takes to begin.
Make it Harder: Take the side jacks and side leg raises up to 10 each to match the step jacks.
Make it Easier: Cut the step jacks to 6 so every exercise is 6.
