Day 19 pairs two exercises that both live on the balls of your feet. Twenty butt kicks, a 10-count calf raise hold, five rounds, 2 minutes rest, sets by Level. Butt kicks were Day 9's runner; the calf raise hold was Day 3's finish, and putting them back to back means the calves never get a moment down.
Butt kicks are run with the heels flicking up toward the glutes, arms pumping, and every landing happens on the balls of the feet - the calves are already working before the hold even begins. Then the hold: rise high onto the toes, hands clasped behind the back, and stand there for 10 counts. Calves are endurance muscles that recover fast and fatigue slowly, so the program gives them 100 kicks and 50 counts of holding per set and expects them to keep up. They will, though the last round may wobble.
Keep the butt kicks quick and upright, heels reaching the glutes, and keep the ankles springy rather than stiff. Rise into the calf raise hold straight off the last kick, weight over the big toes, ankles straight, and stand as tall as you can - chin up, shoulders back, hands clasped behind you. Fix your eyes on one spot for balance.
Heels flicking, heels lifted - Day 19 keeps the calves busy start to finish.
Make it Harder: Rise onto the very tips of the toes for the calf raise hold and stay there without the heels dipping.
Make it Easier: Lift the heels only halfway for the calf raise hold and keep the butt kicks as written.
