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.
