Day 69 is high intensity interval training with punches in the middle: 20 seconds of high knees, 20 seconds of punches and 20 seconds of jumping jacks, back to back for one 60-second set. Rest 60 seconds, then 3, 5 or 7 sets by level. All standing, no floor.
Punches are the interval that looks like a rest and is not one. Twenty seconds of alternating straight punches at speed keeps the shoulders working and the heart rate up while the legs get a moment, and then the jumping jacks take everything back up together. High knees open at running pace. It is a simpler set than the jack-heavy ones, and the temptation is to coast through the punches; do not.
High knees with the knees to hip height and the arms driving. Punch fast and full, turning the shoulder into each one and bringing the fist back to the chin, bouncing lightly on the feet. Jumping jacks at full range with soft landings. Keep every interval at a pace you can hold for its whole 20 seconds.
Run, punch, jump, rest, repeat: the intervals do not care that it is Day 69.
Make it Harder: Shorten the rest to 30 seconds and keep the intervals at 20.
Make it Easier: Keep every interval at 20 seconds but march instead of run and step instead of jump.
