Day 16 brings the balance hold back with a march. The circuit is 12 march steps, a 10-count balance hold standing on the left leg, 12 more march steps, then a 10-count balance hold standing on the right leg - 2 minutes of rest, then repeat for your level. Same shape as Day 4 with the step jacks swapped for marching.
March steps: knee up to hip height, opposite arm swinging, 12 landings. The balance hold is drawn standing on one leg with the other foot lifted behind, heel toward the glute, arms straight out to the sides in a T; the card names the standing leg, so first left, then right. Marching straight into a one-leg hold is the interesting part - the hips have just been moving, and now one of them has to hold still.
On the march, drive the knee up rather than lifting the foot. In the hold, pick a spot to look at, keep the standing knee soft and the arms level, and count at a steady pace. If Day 4 needed a wall, try today without one and put a hand out only when you have to. If one side is noticeably wobblier, that side gets the extra practice for free.
March, then freeze - twelve days after the first balance hold, the second one arrives on the same legs, slightly steadier.
Make it Harder: Bring the raised knee to the front instead of behind you for the hold - thigh parallel to the floor, arms still in a T.
Make it Easier: Touch the raised foot down whenever you need to during the hold and carry on counting.
