Day 22 is a circuit, 3, 5 or 7 sets, 2 minutes rest, and both rows flip the pairings from earlier cards. The top row is 10 calf raises, 20 side leg raises, 10 calf raises; the bottom row is 5 push-ups, 10 shoulder taps, 5 push-ups. The push-ups take the outside this time, so each set carries 10 of them, twice Day 2's count.
The side leg raises are the standing version from Day 10, but the count is now a single 20 with no side named, so alternate legs on every rep: lift right, lower, lift left, lower, 10 each. That means the standing leg changes every rep as well, which keeps both hips switching between lifting and stabilising instead of doing one job for a full set. Calf raises around them bring the lower legs to 20 per set. The bottom row is Day 2's plank pairing reversed: push-ups on the outside, shoulder taps in the middle. Same exercises, different order, and the push-ups arriving fresh at the start of the row make a difference.
Stand tall through the alternating leg raises; each switch is a chance to lean, so do not. Calf raises to full height, lowered slowly. Push-ups chest low, elbows tucked, body in one line, and go straight into the shoulder taps without letting the hips sag in the transition.
Same pieces as Day 2 and Day 10, rearranged so the push-ups finally get the bookends.
Make it Harder: Do the push-ups with your hands close together under your chest, elbows brushing your ribs.
Make it Easier: Cut the side leg raises to 10 per set and do 3 push-ups in each position instead of 5.
