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.
