Day 19 is cardio in sequence, five rounds long: 12 butt kicks, 2 calf raises, 12 butt kicks, 2 calf raises, and so on down the card, all one set. Rest 2 minutes, then 3, 5 or 7 sets by level. It is the longest cardio list in the program so far.
Butt kicks lift a heel toward the glutes behind you, alternating legs, hands loose at chest height. Calf raises rise onto the balls of the feet with the hands behind you - just two of them, a brief pause between blocks of kicks. Twelve kicks, two raises, five times: sixty butt kicks per set with the calves getting a short, deliberate squeeze every twelve reps. The calf raises look like a rest and are actually the opposite - they ask the calves to lift your whole weight right after the kicks have been using them.
Keep the knees pointing down in butt kicks and bring the heel up as far as it goes without arching the back; keep the pace brisk and even. Do the two calf raises properly - full height, controlled down - rather than as a wobble on the way to the next block.
Seventy reps down the card, most of them heels to glutes - Day 19 is the longest run yet and your calves get the last word.
Make it Harder: Bring the heel all the way to the glute on every single kick, no exceptions.
Make it Easier: Drop the last two rounds and finish the set at three.
