Day 54 is a full body circuit with the legs moving in three directions and the arms punching in two: 12 tap side lunges, 6 side-to-side lunges, 12 lunge step-ups, 12 punches and 12 overhead punches. Five moves in order is one set, up to 2 minutes rest, 3, 5 or 7 sets by level. Lunge step-ups are new.
A lunge step-up starts with a reverse lunge, back knee toward the floor, then drives up out of it and lifts that back knee high in front of you, standing on the front leg, before stepping back into the next lunge. Twelve total, 6 per leg. It turns the lunge into a balance exercise at the top and a power exercise on the way up. Before it, tap side lunges and side-to-side lunges work the legs across, and after it the two kinds of punches give the legs a rest while the shoulders finish.
Tap side lunges: sit into one hip, tap the floor with the opposite hand, stand. Side-to-side lunges stay low as they shift. In the lunge step-up, push through the front heel and bring the knee up to hip height with the chest tall, pausing for a moment on one leg before stepping back. Punches with the shoulder turning in; overhead punches reaching for the ceiling.
Sideways, backward, then up onto one leg: the lunge learns a new trick before the punches arrive.
Make it Harder: Add a small hop on the standing leg at the top of every lunge step-up.
Make it Easier: Cut the lunge step-ups to 6 and skip the knee drive, doing plain reverse lunges instead.
