Power Cardio opens with a wall of jumping jacks and a pair of power moves hidden inside it. The card is a circuit: you work through all nine exercises in order - 20 jumping jacks, 10 jump squats, 20 jumping jacks, 10 jumping lunges, 20 jumping jacks, 10 jumping lunges, 20 jumping jacks, 10 jump squats, 20 jumping jacks - and that one full pass is a single set. Rest 2 minutes, then go again. Level I is 3 sets, Level II is 5 and Level III is 7, and the only difference between them is how many times you run the circuit.

The shape of the card is deliberate: 100 jumping jacks per set, but never more than 20 in a row before a jump interrupts them. Jacks keep the heart rate high at low cost; jump squats and jumping lunges spike it, load the legs with real power and then hand you back to the jacks before the legs can fully recover. Every pass mixes steady cardio with explosive strength in a pattern that never lets either settle. Jump squats come first and last, with the two rounds of jumping lunges in the middle, so the circuit starts and finishes on both legs and tests one leg at a time in between.

On jumping jacks, land soft and keep the arms travelling all the way overhead - the count only means something if the rep is full. In the jump squat, sit back into a proper squat, explode up, and absorb the landing through bent knees rather than a stiff thud. Jumping lunges are a scissor switch in the air: one leg forward, one back, swap mid-flight, and land back in a lunge with the front knee over the ankle. Ten means ten total, five landings on each side.

One set of this is a workout on its own - the levels decide how many workouts you stack today.

Make it Harder: Swap every round of jumping jacks for 20 high knees and keep the power moves exactly as written.

Make it Easier: Step the jacks instead of jumping them and take the jump squats and lunges as regular squats and lunges; the circuit stays intact, only the airtime goes.

Day 2 takes the program to the floor and gives the abs their own full session. It runs as a circuit like yesterday, but the set ladder is different on abs days: Level I is 3 sets, Level II is 4 and Level III is 5, with 2 minutes rest between sets. Each row starts the same way - 10 sit-ups then 10 sitting twists - and ends with a different twenty: flutter kicks in the first row, reverse crunches in the second, side jackknives in the third.

The repeating pair is the engine of the card. Sit-ups hit the abs through their full range, knees bent and arms reaching past the legs; sitting twists follow immediately, feet off the floor and hands swinging side to side, so the obliques work while the front of the trunk is still lit up. Then the third slot rotates: flutter kicks hold the legs low and alternate them, reverse crunches curl the hips up with the legs folded, and side jackknives fold the body sideways toward a lifted leg. Three rows, three different finishers, every part of the midsection covered in a single pass.

Keep the sit-up honest: all the way up, all the way down, no yanking on the neck. In sitting twists, lean back just far enough that the feet stay up and turn the shoulders, not just the hands. Flutter kicks stay small and fast with the lower back pressed into the floor. Reverse crunches lift the hips, not just the knees - that lift is the rep. Side jackknives are 20 total, ten per side, and the elbow and knee should meet in the middle.

The cardio days raise your pulse - this is the day that decides what your middle looks like underneath it.

Make it Harder: Hold the top of every sit-up for a 2-count before lowering and keep the feet hovering throughout the twists.

Make it Easier: Bend the knees on flutter kicks and reverse crunches, and do the side jackknives with the lower leg on the floor for support.

Power Burn days are where the upper body joins the fight. Day 3 is a circuit of 20 high knees, 20 climbers, 20 high knees, 20 push-ups, 40 punches, 20 push-ups, 20 high knees, 20 climbers, 20 high knees - one pass is one set, 2 minutes rest, then 3, 5 or 7 sets depending on your level. High knees frame everything: they open and close the circuit and sit on either side of the push-up block in the middle.

The card alternates standing cardio with floor work so the legs and arms trade the load. High knees drive the pulse up, climbers take it to the floor and keep it there with the arms holding a plank while the legs sprint, and then the middle row parks you in push-ups with 40 punches between the two rounds - the arms working standing up so the chest gets a breather without the heart rate falling. By the bottom row your shoulders have already done two rounds of push-ups, which makes those final climbers much harder than the first ones.

High knees: knees to hip height, light on the feet, 20 total. Climbers are a running motion in a plank with the hips low and the shoulders stacked over the wrists - 20 total, ten knees each side. Push-ups go chest to just above the floor with the body in one line; on the knees is fine if the form is going, but full range stays. Punches are 40 total alternating, fists up between throws, hips turning into every one.

High knees top and bottom, push-ups in the middle - the legs never rest and the arms never get to watch.

Make it Harder: Make every punch a jab-cross with a small pivot and add a push-up to each round of climbers before standing back up.

Make it Easier: Cut push-ups to 10 per slot and do climbers with the hands on a raised surface so the hips sit higher.

Day 4 is one exercise and one number: 100 basic burpees with a jump. No levels, no timer, no circuit - the card simply tells you to split the total into manageable sets and get to the end. How you divide it is yours to decide: 10 sets of 10, 5 of 20, 4 of 25, or whatever pattern gets you to 100 without the form falling apart. The rest between chunks is yours to set as well.

The drawing shows exactly which burpee this is. Hands to the floor, feet jump back to a plank, feet jump forward into a squat, and a jump straight up from there - no push-up at the bottom. It is the cleanest full-body cardio move there is: plank for the core and shoulders, squat for the legs, jump for the power, and a heart rate that climbs every time the feet come in. One hundred of them is a genuine challenge whatever the split, and the challenge days in this program are designed to be exactly that.

Plank position should be a straight line when the feet land behind you - hips neither sagging nor piked. Jump the feet in together rather than stepping one at a time, land in a squat with the heels down, and use the squat to launch the jump. Reach up on the jump and land soft. If you are working in sets of 10, the last two reps of each set should look like the first two.

A hundred burpees is not a number you do - it is a number you arrive at, ten at a time.

Make it Harder: Take the total in sets of 20 or more with no more than 30 seconds between them.

Make it Easier: Step the feet back and in instead of jumping them, and take the jump as a rise onto the toes.

Day 5 doubles the high knees and brings in a new jump. The circuit is 40 high knees, 10 jump squats, 5 jump knee tucks, 40 high knees, 10 butt kicks, 5 jump knee tucks, 40 high knees, 10 jumping jacks, 5 jump knee tucks - one pass per set, 2 minutes rest, 3, 5 or 7 sets by level. Every row follows the same blueprint: 40 high knees, then a ten of something, then 5 jump knee tucks.

Jump knee tucks are the headline. The drawing shows a standing jump that pulls both knees up toward the chest in mid-air before landing - five per row, fifteen per set, and they sit at the end of every row when the legs are already running on 40 high knees and another ten reps. The middle slot changes each row to keep the legs guessing: jump squats for power, butt kicks for the hamstrings, jumping jacks to keep things moving. Three rows, three knee tuck finishes, and 120 high knees per set underneath it all.

High knees at 40 are a sustained run in place: stay on the balls of the feet, pump the arms, knees to hip height every time. In the knee tuck, jump first and tuck second - the knees come up to meet the chest, the chest does not sink to meet them - and land on soft feet ready for the next. Butt kicks are fast and light with the heels flicking toward the glutes, 10 total. Jump squats and jacks hold their Day 1 standards.

Five knee tucks do not sound like much until they arrive after 40 high knees, three times in a row.

Make it Harder: Pull the knees higher on every tuck and add a jump to the butt kicks so every slot on the card leaves the ground.

Make it Easier: Take the knee tucks as a standing knee raise without the jump and do 20 high knees per slot instead of 40.

Day 6 is an abs day that never leaves the plank. The circuit is a 10-count elbow plank, 10 body saws, a 10-count elbow plank, 10 plank rolls, 10 up & down planks, 10 plank rolls, a 10-count side plank, 10 side bridges with a switch of sides halfway through, and a 10-count side plank on the other side. One pass is one set; 3, 4 or 5 sets by level with 2 minutes rest between.

Each row pairs a hold with a movement that attacks the same position. The elbow plank holds bracket the body saw - a forearm plank where you push the whole body back through the shoulders and pull it forward again, so the hold is tested while the lever changes length. The middle row swaps the hold for motion: plank rolls rotate the hips down toward the floor on alternate sides from a forearm plank, and the up & down plank climbs from forearms to hands and back. The bottom row moves onto the side: a side plank on the forearm held for a 10-count, then side bridges dipping and lifting the hips, five per side, then the side plank again on the other side.

The elbow plank standard is a straight line from heels to head with the glutes tight - hold it, count it, breathe through it. In body saws, keep the feet planted and let the shoulders travel. Plank rolls: hips rotate, shoulders stay square, 10 total alternating. Up & down planks lead with the same arm each rep and keep the hips from swinging. Side planks stack the feet and lift the hips high; side bridges let the hip touch the floor lightly and then drive it back up.

Nine slots on the card and not one of them standing up - the abs do not get a single rep off.

Make it Harder: Lift the top leg during both side planks and hold every elbow plank for a 20-count instead of 10.

Make it Easier: Do the side planks and side bridges from the knees and replace the up & down plank with a straight 10-count high plank.

Day 7 is the first of the burpee-and-hold Power Burn days. The circuit runs 20 basic burpees, a 20-count squat hold, 20 basic burpees, 20 push-ups, a 20-count push-up hold, 20 push-ups, 20 punches, 20 overhead punches, 20 punches - one pass per set, 2 minutes rest, 3, 5 or 7 sets. Each row is a hold sandwiched between two rounds of reps.

The basic burpee on this card is the no-frills version: hands down, feet jump back to a plank, feet jump in, stand up - no push-up, no jump. Twenty of them, then a half squat held with the arms out front for a 20-count, then twenty more, so the legs go straight back into the burpees while they are still shaking. The middle row does the same trick to the upper body: push-ups, then the bottom position of a push-up held just above the floor for a 20-count, then push-ups again. The punch row at the bottom keeps the arms busy standing up - straight punches, then overhead punches driving a fist toward the ceiling, then straight punches.

Burpees stay crisp: flat plank when the feet land, feet together on the jump in, a full stand at the top. In the squat hold, thighs at or near parallel, weight in the heels, back straight - pick a depth you can keep for the full count. The push-up hold is an isometric, so keep the chest an inch off the floor and the elbows tucked, and do not rest on the ground. Punches are 20 total each slot, alternating, with the non-punching hand guarding the chin.

Forty burpees and forty push-ups per set, with a hold in the middle of each pair - this is the card that explains the word Power in the title.

Make it Harder: Turn the basic burpees into full burpees with a push-up at the bottom and a jump at the top.

Make it Easier: Do 10 burpees per slot instead of 20, and take both holds at a 10-count.

Day 8 is 200 climbers, split however you like. Like every challenge day there are no levels and no prescribed rest: the total is the task, and the card leaves the chunking to you. Twenty sets of 10, ten of 20, four of 50 - any pattern works as long as every rep is a climber and the count reaches 200.

Climbers are a sprint done in a plank. The hands stay planted, the shoulders stay over the wrists, and the knees drive in toward the chest one at a time as fast as you can switch them. Reps are totals, so 200 climbers is 100 knee drives on each side. The move loads the shoulders and core as a hold the entire time the legs are running, which is what makes two hundred of them so much harder than running on the spot for the same count - the arms are never off duty.

Keep the hips low and level; if they start rising into a pike, that is fatigue shortening the movement, so pause, reset, and continue. Drive each knee fully under the body rather than skipping along the floor. Breathe in rhythm with the legs. Smaller sets with short rests will get you to 200 with better form than two enormous ones.

Two hundred climbers is one long sprint with a plank holding it together.

Make it Harder: Do the whole total in sets of 50 with no more than 20 seconds of rest between them.

Make it Easier: Slow the tempo to a step rather than a run and split the total into sets of 10.

Day 9 is the high-knee grid at 20 a slot, with the power moves moving around it. The circuit is 20 high knees, 10 jumping lunges, 20 high knees, 10 jumping jacks, 20 high knees, 10 jumping jacks, 20 high knees, 10 jumping lunges, 20 high knees - a single pass per set, 2 minutes rest, 3, 5 or 7 sets. Five rounds of high knees per set, 100 in total, with a ten between each.

Compare it with Day 1 and the design shows. There the jacks were the filler and the power moves were the punctuation; here high knees are the filler and jumping lunges take the top and bottom corners while jumping jacks hold the middle. The middle row is the lighter one - jacks are easier than lunges - which means the circuit peaks at the start and the end and eases in the centre. That lets the legs recover a little before the final round of jumping lunges, which arrive after 80 high knees.

High knees: quick feet, knees up, arms driving. Jumping lunges are 10 total, five switches each side - land in a true lunge with the back knee low and spring straight back up, no shuffling between reps. Jumping jacks at 10 are a breather; take them as one, but keep them full. The final 20 high knees should match the first 20 in height.

High knees carry the card, jumping lunges light it up, and the jumping jacks in the middle are the only soft spot on the page.

Make it Harder: Replace the two rounds of jumping jacks with 10 jump squats each.

Make it Easier: Take the jumping lunges as alternating reverse lunges and march the high knees instead of running them.

Day 10 is the second supine abs session, and flutter kicks set its rhythm. The circuit is 20 flutter kicks, 10 leg raises, 10 raised leg circles, 20 flutter kicks, 10 scissors, 10 crunch kicks, 20 flutter kicks, 10 V-ups, 10 windshield wipers - one pass per set, 2 minutes rest, 3, 4 or 5 sets by level. Every row starts with flutter kicks, so the lower abs are already working when each new exercise begins.

The six exercises after the flutter kicks each move the legs through a different path. Leg raises lift both legs together toward vertical and lower them slowly; raised leg circles hold the legs up and draw a circle with the feet. Scissors cross and uncross straight legs above the floor; crunch kicks pull the knees in and kick them out. V-ups fold the whole body, arms and legs reaching to meet in the middle, and windshield wipers keep the legs up and sweep them side to side while the arms pin the shoulders down. Straight-leg work throughout, which is what makes the lower back and hip flexors such a factor on this card.

Flutter kicks are small, quick, and kept low with the lower back pressed down - 20 total. Leg raises and leg circles stay controlled, never letting the feet fall. Scissors keep both legs straight and off the floor for all 10. In V-ups, exhale as you fold and touch the feet or shins at the top. Windshield wipers are 10 total, five each way; let the hips rotate but keep the shoulders flat.

Sixty flutter kicks a set with six different leg paths in between - the lower abs do not get to put the legs down.

Make it Harder: Add a 10-count hollow hold at the end of every row, legs and shoulders off the floor.

Make it Easier: Keep the legs bent on leg raises, scissors and windshield wipers, and take the V-ups as tuck-ups with the knees drawn in.

Day 11 is a Power Burn day with the legs on the first column and the lungs on the last. The circuit is 10 jumping lunges, 20 side-to-side lunges, 30 high knees, 10 jumping lunges, 20 push-ups, 30 high knees, 10 jumping lunges, 20 climbers, 30 high knees - one pass per set, 2 minutes rest, 3, 5 or 7 sets. Jumping lunges open every row and 30 high knees close it; only the middle changes.

The middle slot is where the variety lives. Side-to-side lunges are the new arrival: a wide stance with the hands clasped, shifting the weight fully onto one bent leg, then across to the other - 20 total, ten each way, working the inner thighs and glutes from an angle the forward-and-back movements never touch. Then push-ups, then climbers, so the second and third rows pull the upper body into a card that otherwise belongs entirely to the legs. Thirty jumping lunges and 90 high knees per set is a lot of leg before you count anything else.

Jumping lunges hold their standard: scissor switch in the air, back knee low on landing, 10 total. In side-to-side lunges, keep both feet flat and pointing forward and sit back into the loaded hip rather than letting the knee drift inward. High knees at 30 should still reach hip height on the last rep. Push-ups are full range; climbers keep the hips low and drive 20 total knees.

Three rounds of jumping lunges, three rounds of high knees, and the middle column is the only thing that changes - the legs get no variety and no mercy.

Make it Harder: Make the side-to-side lunges deeper with a touch of the floor at each side and add 10 reps to every round of high knees.

Make it Easier: Step the jumping lunges as alternating lunges and do the push-ups from the knees.

Day 12 is 100 jump squats. One exercise, one total, no levels: split it into whatever sets let you finish with every jump still looking like a jump. Sets of 10 with a short rest is the classic approach; sets of 20 or 25 if the legs are willing. The card does not care how you divide the hundred, only that you reach it.

The jump squat is the purest power move in the program. Sit back into a full squat, then explode through the heels and leave the floor, landing soft and immediately sinking into the next one. Over a hundred reps it stops being a strength exercise and becomes a conditioning test: the quads and glutes handle the lift, the calves handle the landing, and the heart rate reacts to all of it. The burpees on Day 4 brought the whole body into the challenge; today narrows the target to the legs alone.

Depth first, jump second - a shallow squat with a big jump is not the rep. Keep the chest up, the knees tracking over the toes, and the landing quiet. If the landings start getting loud or the squat starts getting short, end the set there and rest; the last ten should look like the first ten.

One hundred landings is the real count on this card - the jumps take care of themselves.

Make it Harder: Hold a 2-count at the bottom of every squat before the jump.

Make it Easier: Break the total into sets of 5 with full rest, and take any set you need as regular squats.

Day 13 takes the jumping-jack grid from Day 1 and puts the power moves on the floor. The circuit is 20 jumping jacks, 10 plank jacks, 20 jumping jacks, 10 plank rotations, 20 jumping jacks, 10 plank rotations, 20 jumping jacks, 10 plank jacks, 20 jumping jacks - one pass per set, 2 minutes rest, 3, 5 or 7 sets. A hundred jacks per set again, but every interruption is now a plank.

Plank jacks are jumping jacks done on the hands: a full plank with the feet jumping out wide and back together, 10 total, with the shoulders and core holding the position the whole time. Plank rotations turn a full plank into a side plank - one hand stays down, the body rotates open and the other arm reaches for the ceiling, then back down and over to the other side, 10 total alternating. Going up and down between the jacks and the floor is the work of the card: every transition is a squat-thrust in disguise, and by the bottom row you will have gone down into a plank and stood up four times per set.

Jumping jacks stay full and rhythmic. In plank jacks, keep the hips level and the hands directly under the shoulders; the feet move, nothing else does. Plank rotations are slow and stacked - feet, hips and shoulders all turn together, and the top arm points straight up before coming back down. Push up from the floor to standing cleanly between exercises rather than crawling up.

Same hundred jacks as Day 1 - the difference is that the plank is where you go to rest now.

Make it Harder: Add a push-up before every plank rotation and make the plank jacks 20 per slot.

Make it Easier: Step the plank jacks one foot at a time and take the rotations from a forearm plank without the reach.

Day 14 is a plank-day abs session built around five elbow plank holds. The circuit is a 10-count elbow plank, 10 side plank crunches, a 10-count elbow plank, 10 body saws, a 10-count elbow plank, 10 plank rolls, a 10-count elbow plank, 10 side plank rotations with a switch of sides halfway through, and a 10-count elbow plank to finish - one pass per set, 2 minutes rest, 3, 4 or 5 sets by level.

Every movement on the card is fenced in by holds. The side plank crunches are drawn from a forearm plank: one knee drives out to the side toward the elbow on the same side, then back, alternating for 10 total, so the obliques fire while the plank holds. Body saws and plank rolls return from Day 6. Side plank rotations are the new element: a forearm side plank with the top arm reaching toward the ceiling, then threading under the body as the torso turns toward the floor, then opening again - five on one side, switch, five on the other. Fifty counts of straight elbow plank per set sit around all of it.

Elbow plank form does not change with repetition: forearms down, elbows under the shoulders, one straight line, glutes on. In the crunches, keep the hips from rising as the knee comes out. Body saws travel through the shoulders, plank rolls through the hips. In side plank rotations, the reach should be slow and the thread-through controlled - the hips stay high throughout and the feet stay stacked.

Five elbow planks in one set, with every movement on the card squeezed between two of them - the hold is the workout and the reps are the interruptions.

Make it Harder: Make every elbow plank a 20-count and lift the top leg during the side plank rotations.

Make it Easier: Take the elbow planks from the knees and do the side plank rotations as side planks with no thread-through.

Day 15 is Power Burn with punches on every corner and in the centre. The circuit is 20 punches, 20 push-ups, 20 punches, 20 jump squats, 20 punches, 20 jump squats, 20 punches, 20 plank walk-outs, 20 punches - one pass per set, 2 minutes rest, 3, 5 or 7 sets. A hundred punches per set, with a different kind of work between each round.

The card is a boxing round with strength drills cut into it. Punches keep the shoulders and heart rate up between push-ups, jump squats and plank walk-outs, and each of those three is a full 20: push-ups for the chest, jump squats for the legs - 40 of them per set, the highest jump squat count on any circuit day - and plank walk-outs to finish. The walk-outs are new: from standing, fold down, walk the hands out until you are in a full plank, and walk them back in to stand. Twenty of those after everything else is a test of the shoulders and hamstrings at once.

Punches: 20 total alternating, hips turning, guard hand up, no arm-only throws. Push-ups full range with the body in one line. Jump squats to depth, soft landings, and do not let the second round of 20 get shallower than the first. In plank walk-outs, keep the legs as straight as the hamstrings allow on the fold and make sure the hands reach a true plank - shoulders over wrists - before walking back.

A hundred punches around forty jump squats and twenty walk-outs - the arms keep the tempo while the legs pay the bill.

Make it Harder: Put a push-up at the far end of every plank walk-out.

Make it Easier: Take the jump squats as regular squats and do 10 walk-outs instead of 20.

Day 16 returns to the Day 4 challenge and adds twenty: 120 basic burpees with a jump. Same rules - no levels, no timer, split the total into manageable sets and finish it. If Day 4 went in tens, try twelves; if it went in twenties, you now have six of them instead of five. The split is yours, and so is the rest between chunks.

The move is unchanged: hands down, feet jump back to a plank, feet jump in to a squat, jump up. What has changed is you. Twelve days ago this was the first challenge in the program; since then the circuits have put you through hundreds of jumps, planks and climbers, and the extra twenty reps today are there to find out whether that work has landed. The challenge days in this program grow by exactly this kind of increment - not a new exercise, just a bigger number on an old one.

Standards hold across the full 120: flat plank when the feet land back, feet together on the jump in, heels down in the squat, a real jump with a soft landing. Watch the plank in particular as the count climbs - sagging hips are the first thing to go. Rest before the form breaks rather than after.

Twenty more than Day 4 and the same burpee - today measures the twelve days in between.

Make it Harder: Add a push-up at the bottom of every rep, turning each one into a full burpee with a jump.

Make it Easier: Walk the feet back and in, skip the jump, and split the total into sets of 10.

Day 17 runs three rows of 40 high knees and 10 jumping jacks, and changes only the third slot. The circuit is 40 high knees, 10 jumping jacks, 5 jump squats, 40 high knees, 10 jumping jacks, 10 jumping lunges, 40 high knees, 10 jumping jacks, 5 jump knee tucks - one pass per set, 2 minutes rest, 3, 5 or 7 sets. The first two slots of every row are the treadmill; the third is the hill.

It is Day 5 rebuilt with the finishers reshuffled. There, every row ended on jump knee tucks; here the tucks only close the last row, with jump squats finishing the first and jumping lunges the second. The order is a progression in miniature: the squat is the simplest jump, the lunge splits it one leg at a time, and the knee tuck demands the most height and the most core. Each arrives after 40 high knees and 10 jacks, so the legs meet every power move already breathing hard. A set adds up to 120 high knees, 30 jacks and 20 jumps of three different kinds.

High knees at 40: stay light, stay tall, knees to hip height every rep. Jumping jacks are the recovery slot - keep them full but use them to settle the breathing before the jump. Jump squats to depth, 5 total. Jumping lunges 10 total, five per leg, low back knee. Jump knee tucks: jump first, then pull the knees up, and land ready for the next.

Three different jumps at the end of three identical rows - the high knees are the same every time, but what waits after them is not.

Make it Harder: Double the third slot in every row: 10 jump squats, 20 jumping lunges, 10 jump knee tucks.

Make it Easier: Take 20 high knees per slot instead of 40 and do the knee tucks as standing knee raises without leaving the floor.

Day 18 is a supine abs day that ends every row in a hollow hold. The circuit is 10 knee-to-elbows, 20 high crunches, a 10-count hollow hold, 10 knee-to-elbows, 20 knee crunches, a 10-count hollow hold, 10 knee-to-elbows, 20 pulse-ups, a 10-count hollow hold - one pass per set, 2 minutes rest, 3, 4 or 5 sets by level.

Each row is a twist, a crunch and a hold. Knee-to-elbows are drawn seated with the hands behind the head, leaning back slightly and bringing one knee up to meet the opposite elbow, alternating for 10 total. The crunch slot then changes every row: high crunches reach straight up toward legs held vertical, knee crunches bring knees and elbows together in a tuck, and pulse-ups lift the hips straight up with the legs pointed at the ceiling. Every row ends in the hollow hold - lying flat with the arms overhead, shoulders and straight legs lifted off the floor and the lower back pressed down, held for a 10-count. Thirty counts of hollow hold per set is the real cost of this card.

Knee-to-elbows: twist the torso so the elbow travels to the knee, not the other way around. High crunches are a short, sharp lift of the shoulders with the legs dead still. Knee crunches meet in the middle and open fully. In pulse-ups, the hips leave the floor on every rep, even if only slightly. The hollow hold is a position, not a struggle: find the height at which the lower back stays glued down and hold exactly there.

Three twists, three crunches, three hollow holds - the rows are short, and the hold at the end of each is what you remember.

Make it Harder: Extend every hollow hold to a 20-count and keep the legs lower for all of it.

Make it Easier: Keep the knees bent in the hollow hold and do the high crunches and pulse-ups with the feet resting on the floor.

Day 19 is the second burpee-and-hold Power Burn day, and the burpee has grown a push-up. The circuit is 10 burpees, a 20-count squat hold, 10 burpees, a 20-count push-up hold, 10 jump squats, a 20-count push-up hold, 20 punches, 20 overhead punches, 20 punches - one pass per set, 2 minutes rest, 3, 5 or 7 sets.

Compare the top row with Day 7: twenty basic burpees each side of the squat hold then, ten full burpees each side of it now. The burpee on this card is drawn with the chest at the floor - hands down, feet back, push-up, feet in, stand - so the count halved because the rep doubled. The middle row flips the Day 7 arrangement: two push-up holds with the jump squats between them, so the chest holds position twice and the legs get the only dynamic slot. The punch row at the bottom is unchanged, 60 punches of three kinds to close the set.

Burpees with a push-up need a clean plank before the chest goes down and a full press before the feet come in - no half push-up buried in the transition. Squat hold: thighs near parallel, heels heavy, arms out front for the full 20. Push-up holds are held an inch off the floor, elbows in, with the body in one line; twice per set now, so keep breathing. Jump squats to depth. Punches alternate, hips turning, guard up.

Ten burpees where there used to be twenty, and every one of them is heavier than the old ones were.

Make it Harder: Add a jump to every burpee and hold the squat hold at full depth rather than parallel.

Make it Easier: Take the burpees without the push-up and hold both push-up holds from the knees.

Day 20 raises the climber challenge to 300. As on Day 8 there are no levels and no fixed rest - just a total, split however keeps the plank honest and the legs moving. Six sets of 50, ten of 30, fifteen of 20: any of those gets you there, and the best split is the one where the final set looks like the first.

The extra hundred is the whole story. Two hundred climbers twelve days ago was a plank held through a long sprint; three hundred is that plank held half as long again, and the shoulders are the part that notices. Climbers never let the upper body rest, which is why the total matters more than it would for almost any other running movement - every one of the 300 knee drives is also a moment of a high plank. Reps are totals, so that is 150 per side.

Hips low and level, shoulders over the wrists, knees driving fully under the body. The first signs of fatigue are a rising hip line and shortening knee drives - when either shows, end the set, rest, and continue. Keep a rhythm with the breath. Short rests between modest sets will beat long rests between huge ones.

Three hundred is one hundred more than Day 8 - the plank is the same, the shoulders just have to hold it longer.

Make it Harder: Run the total in sets of 100 with 30 seconds between them.

Make it Easier: Step the knees in rather than running them and split the total into sets of 15.

Day 21 is the jumping-jack grid one more time, and the floor work is now a hold and a burpee. The circuit is 20 jumping jacks, a 10-count plank hold, 20 jumping jacks, 10 basic burpees, 20 jumping jacks, 10 basic burpees, 20 jumping jacks, a 10-count plank hold, 20 jumping jacks - one pass per set, 2 minutes rest, 3, 5 or 7 sets. A hundred jacks a set, as on Days 1 and 13.

Three versions of one card, three different interruptions. Day 1 put jumps between the jacks, Day 13 put plank movements there, and today puts a still plank at the corners and basic burpees - plank, feet in, stand, no push-up or jump - in the middle row. The plank hold is a full plank on the hands, held for a 10-count, and it arrives twice: once fresh, once at the end of the set after 80 jacks and 20 burpees. Basic burpees are 20 per set, which is lighter than the Day 7 count but they are surrounded by cardio here rather than holds.

Jumping jacks stay full - arms overhead, feet wide, soft landings. In the plank hold, stack the shoulders over the wrists, squeeze the glutes and keep the head in line; ten honest counts. Basic burpees: flat plank on the jump back, feet together on the jump in, full stand. Getting down to the floor and back up between jacks and plank should be quick but never sloppy.

The jumping-jack grid has now been interrupted by jumps, by plank movements and by a plank that does not move - and it is the still one that burns the longest.

Make it Harder: Hold each plank for a 20-count and make the burpees full, with a push-up and a jump.

Make it Easier: Step the burpees and take the plank holds from the knees.

Day 22 is the plank session that keeps changing the base. The circuit is a 20-count plank, a 10-count one-arm plank, a 10-count one-arm plank on the other arm, 10 up & down planks, 10 side plank crunches, 10 seagulls, 10 side plank crunches, 10 shoulder taps, 10 plank walk-outs - one pass per set, 2 minutes rest, 3, 4 or 5 sets by level.

The top row is three holds in a row, and each one removes support. A full plank on the hands for a 20-count, then the same plank on one hand with the other arm tucked behind the back for a 10-count, then switch arms. The middle row is all forearm work: up & down planks, then a side plank crunch drawn as a forearm plank with one knee driving out to the elbow, alternating for 10, then seagulls - a forearm plank with one arm extended straight ahead at a time, 10 total. The bottom row changes the crunch: these side plank crunches are drawn as a true side plank on the hand, top knee pulling in to meet the top elbow, 10 total across both sides. Shoulder taps are the plank version - a hand lifts to touch the opposite shoulder, 10 total - and plank walk-outs close the set.

In the one-arm plank, widen the feet and fight the rotation - the hips stay square to the floor. Seagulls: the reaching arm comes up to shoulder height and the hips do not shift. In the side plank crunch on the hand, keep the hips high through the whole knee pull. Shoulder taps are slow and deliberate; a wobble means the feet are too close together. Walk-outs finish in a real plank before walking back in.

Two hands, one hand, forearms, side, one hand again, walking - nine ways to hold a plank and none of them let the core off.

Make it Harder: Lift one foot off the floor during the 20-count plank and during both one-arm planks.

Make it Easier: Take the one-arm planks as regular planks and do the shoulder taps and walk-outs from the knees.

Day 23 is a Power Burn card with no floor and no punches - every exercise is a jump. The circuit is 10 jumping lunges, 20 jumping jacks, 10 jumping lunges, 20 jumping jacks, 10 jump squats, 20 jumping jacks, 10 jumping lunges, 20 jumping jacks, 10 jumping lunges - one pass per set, 2 minutes rest, 3, 5 or 7 sets. Eighty jacks, forty jumping lunges and ten jump squats per set, and the feet leave the floor on every rep of every one of them.

Jumping lunges are the main event: four rounds of 10, the highest lunge count on any card in the program, with jumping jacks between each to keep the pulse up while the legs shake out the last round. The one jump squat slot sits dead centre, the only rep on the page that lands on both feet evenly, and by then the legs have done 20 scissor switches. Forty jumping lunges a set means 20 landings on each leg, every one a single-leg catch.

Jumping lunges land in a true lunge: front knee over the ankle, back knee low, chest up, then spring and switch. Ten total is five each side - do not let one leg quietly take six. Jumping jacks are full and light. Jump squats sit back, jump high, land quietly. If the lunge landings start getting loud or the switches start getting shallow, that is fatigue asking you to slow the tempo, not shorten the rep.

Forty jumping lunges in a set, one landing at a time - the legs are the whole card today.

Make it Harder: Add a tuck to the jump squats and hold the bottom of every tenth jumping lunge for a 2-count.

Make it Easier: Take two of the four jumping lunge rounds as alternating reverse lunges and step the jacks.

Day 24 is 50 burpees, and the drawing shows the full version: push-up at the bottom, squat, jump at the top. Split the total into manageable sets - five tens, ten fives, two twenty-fives - with whatever rest you need between them. No levels, no timer, just the fifty.

The number is smaller than any other challenge in the program, and the rep is the biggest. Days 4 and 16 used burpees with a jump and no push-up; today adds the push-up and keeps the jump, so every rep is a plank, a push-up, a squat and a jump in one unbroken chain. Fifty of those is the most complete full-body conditioning test on any card here - upper body, lower body and heart rate all charged for the same movement, fifty times.

Keep every piece of the chain clean: a straight plank before the chest goes down, a full press back up before the feet come in, heels down in the squat, a real jump with a soft landing. The first thing to disappear under fatigue is the push-up depth, then the jump height. When either goes, rest. Fifty good burpees is the challenge; fifty approximate ones is not.

The smallest total on any challenge day and the biggest rep - fifty is plenty when each one is everything.

Make it Harder: Add a tuck jump at the top of every rep.

Make it Easier: Take the push-up from the knees, or leave it out entirely and keep the jump.

Day 25 runs three rows of 40 high knees and 10 butt kicks, and puts the floor in the third slot. The circuit is 40 high knees, 10 butt kicks, 10 plank jacks, 40 high knees, 10 butt kicks, 10 climbers, 40 high knees, 10 butt kicks, 10 basic burpees - one pass per set, 2 minutes rest, 3, 5 or 7 sets. The first two slots of every row are running on the spot; the third sends you down to the floor.

It is the Day 5 and Day 17 blueprint with a new kind of finisher. Those cards ended each row on a jump; this one ends each row on the hands. Plank jacks keep the feet jumping while the shoulders hold a plank, climbers run in place with the hands down, and basic burpees - plank, feet in, stand - close the set by combining the two: getting down, getting up, ten times. Each finisher arrives after 50 reps of running, and each takes the body from upright to horizontal in one move, which is the hardest transition for the heart rate on any card.

High knees at 40: tall, light, knees to hip height. Butt kicks at 10 are quick and upright - heels flick to the glutes, the knees stay pointing down. Plank jacks keep the hands under the shoulders and the hips level. Climbers stay low and drive 10 total knees. Basic burpees land in a flat plank, jump the feet in together and stand fully between reps.

Running on the spot for 150 reps a set with three trips to the floor - the floor is where this card actually gets you.

Make it Harder: Make the plank jacks and climbers 20 each and turn the basic burpees into full burpees with a push-up and a jump.

Make it Easier: Halve the high knees to 20 per slot and step the feet out on the plank jacks and back on the burpees.

Day 26 is the last supine abs session, and V-ups lead every row. The circuit is 10 V-ups, 10 butt-ups, 20 windshield wipers, 10 V-ups, 10 raised leg circles, 20 flutter kicks, 10 V-ups, 10 knee-in & twists, a 20-count hollow hold - one pass per set, 2 minutes rest, 3, 4 or 5 sets by level.

Where Day 10 opened its rows with flutter kicks, this card opens them with V-ups - the hardest full-body fold on the floor - so every row begins at its peak. Butt-ups follow in the first row, legs vertical and hips pressed straight up off the floor; windshield wipers and raised leg circles return from Day 10, flutter kicks too. Knee-in & twists are new: sitting on the hands with the feet off the floor, the knees tuck in and swing to one side, then out, then in and to the other, 10 total. And the hollow hold closes the set at a 20-count, double its Day 18 length, with the arms overhead and the legs straight.

V-ups: exhale, fold, reach the hands to the feet, and lower everything under control - 10 full ones, not 10 half ones. Butt-ups lift the hips, not just the legs. Windshield wipers are 20 total, ten each way, shoulders pinned down. Leg circles and flutter kicks stay off the floor for the whole count. Knee-in & twists rotate the knees, not the shoulders. In the hollow hold, the lower back stays pressed flat for all 20 counts - choose the leg height that makes that true.

Thirty V-ups a set and a hollow hold twice as long as the last one - the abs days have been building to this card.

Make it Harder: Pause at the top of every V-up for a 2-count and take the hollow hold to a 30-count.

Make it Easier: Do the V-ups as tuck-ups, bend the knees in the hollow hold, and take the windshield wipers with bent knees.

Day 27 is the last Power Burn day and the heaviest card in the program. The circuit is 20 burpees, a 20-count squat hold, 20 burpees, a 20-count push-up hold, 20 burpees, a 20-count push-up hold, 20 punches, 20 overhead punches, 20 punches - one pass per set, 2 minutes rest, 3, 5 or 7 sets. Sixty burpees per set, and the drawing shows the full version with the push-up at the bottom.

Line it up against its two predecessors: Day 7 had 40 basic burpees, Day 19 had 20 full ones, and today has 60 full ones - the most burpees on any circuit card by a distance. The holds stay at 20 counts each, squat hold in the top row, push-up holds in the middle, and the third round of burpees now sits between two push-up holds, so the chest goes from a hold into 20 push-up burpees and straight back into a hold. The punch row at the bottom is the only part of the card that has not grown, and after 60 burpees it will not feel small.

Every burpee is a plank, a push-up, feet in and a stand - no shortened push-ups, no stepping the feet. The squat hold stays at parallel with the weight in the heels; the push-up holds stay an inch off the floor with the elbows tucked. Pace the burpees from rep one - twenty is a long round, and there are three of them. Punches keep the hips turning and the guard up even when the arms are tired.

Sixty burpees in every set and 420 of them at Level III - the title said Power, and this is the card that collects.

Make it Harder: Finish every burpee with a jump.

Make it Easier: Leave the push-up out of the burpees, or do 10 per slot with the push-up in.

Day 28 is the jump squat challenge grown to 120. Same rules as Day 12: no levels, no timer, split the total into manageable sets and reach the number. Twelve sets of 10, six of 20, four of 30 - pick the pattern whose last set you can still jump through.

The extra twenty reps follow the pattern every challenge in the program has used: same exercise, bigger number, no new tricks. Sixteen days have passed since the first hundred, and in between the circuits have asked for jump squats on Days 15, 17, 19 and 23 - the legs know this move better now than they did, and 120 is the test of how much better. The squat loads the quads and glutes, the jump trains power, and the landings accumulate in the calves; by the last twenty, all three are reporting.

Full depth, full jump, quiet landing, every rep. Chest up and knees tracking over the toes on the way down, heels driving on the way up. Watch the landing noise as the count climbs - a loud landing is a tired one. Stop each set while the squat is still a squat.

A hundred and twenty jump squats is sixteen days of practice cashed in twenty reps at a time.

Make it Harder: Pause for a 2-count at the bottom of every squat before jumping.

Make it Easier: Split the total into sets of 6 with full rest and take any set as regular squats when the landings get heavy.

Day 29 is the last High Burn day, and it combines the high-knee grid with the floor. The circuit is 20 high knees, 10 jumping lunges, 20 high knees, 20 climbers, 20 high knees, 20 climbers, 20 high knees, 10 jumping lunges, 20 high knees - one pass per set, 2 minutes rest, 3, 5 or 7 sets. Five rounds of high knees per set, with jumping lunges on the corners and climbers in the middle row.

It is the Day 9 layout with the jumping jacks swapped for climbers - and climbers at 20 are a very different middle row. On Day 9 the centre of the card was the easy part; today the centre is where the card goes to the floor twice, 40 climbers per set held in a plank, before the final round of jumping lunges. Jumping lunges open and close the circuit as they did then, 20 per set, and the 100 high knees underneath it all have not changed. Standing cardio, floor cardio, jumping - the final High Burn card uses all three.

High knees: knees to hip height, 20 total, quick and light. Jumping lunges scissor in the air and land in a real lunge, five per leg. Climbers keep the hips low and the shoulders over the hands, and drive the knees fully under the body for all 20. Get down to the floor and back up to standing cleanly between the high knees and the climbers - the transitions are part of the work.

The last High Burn day swaps the easiest slot on the card for the hardest - the middle row is no longer where you catch your breath.

Make it Harder: Make the climbers 30 per slot and the jumping lunges 20.

Make it Easier: March the high knees and step the climbers at a walk; keep the jumping lunges as alternating reverse lunges.

Day 30 closes Power Cardio on the floor, with the Day 6 plank card upgraded. The circuit is a 10-count star plank, 10 body saws, a 10-count star plank on the other side, 10 plank rolls, 10 up & down planks, 10 plank rolls, a 10-count side star plank, 10 side bridges with a switch of sides halfway through, and a 10-count side star plank on the other side - one pass per set, 2 minutes rest, 3, 4 or 5 sets by level.

Every movement on the card is the same as Day 6; every hold has changed. The elbow planks are now star planks - a full plank on one hand with the free arm stretched out ahead and the feet spread wide, so a single arm carries the weight while the body fights to stay level - one side, then the other. The side planks are now side star planks: a side plank on the hand with the top arm reaching straight up and the top leg lifted, held for a 10-count, one side then the other. Body saws, plank rolls, up & down planks and side bridges fill the same slots they did on Day 6, so you can measure the program exactly: the reps that felt like the work then are the recovery between holds now.

In the star plank, keep the hips square and the supporting hand under the shoulder; the reaching arm stays at shoulder height. In the side star plank, stack the hips, lift the top leg to hip height and point the top arm at the ceiling - and keep the hips from sinking toward the floor for the full count. Body saws travel through the shoulders, plank rolls through the hips, up & down planks with no hip swing. Side bridges drive up from the hip, five each side.

Day 6 and Day 30 are the same card with different holds - the distance between them is the program.

Make it Harder: Lift the opposite leg during every star plank hold.

Make it Easier: Take the star planks as regular high planks and the side star planks as side planks with the top arm on the hip.