Day 19: Finish What You Started

You're right at the finish line. Day 19 is about staying steady, moving with intention, and trusting the strength you've built over the past month.

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Warm-Up (5 minutes)

Short walk plus dynamic movements to prepare your body:

• Bodyweight squats
• Walking lunges
• Plank hold (30 seconds)
• Inchworms (5 reps)
• Arm circles

Main Workout (15 minutes)

Movements

1. Plank Walkout
2. Single-Arm Extended Curl with Reverse Lunge (both sides)
3. Two-Arm Tricep Extension
4. Double Leg Lower

Workout Format

60 seconds work | 15 seconds rest | 4 rounds per exercise

Complete one exercise for 60 seconds work, 15 seconds rest, and repeat for 4 total rounds before moving to the next exercise. For bilateral movements (marked "both sides"), alternate sides each round.

Example for bilateral exercises:

• Round 1: Right side (60 sec work/15 sec rest)
• Round 2: Left side (60 sec work/15 sec rest)
• Round 3: Right side (60 sec work/15 sec rest)
• Round 4: Left side (60 sec work/15 sec rest)

Total time per exercise: Each exercise takes 5 minutes (4 rounds × 75 seconds).

Exercise Demos

Not sure about an exercise? No problem. Watch the demos below to see exactly how each movement should look.

1. Plank Walkout

2. Single-Arm Extended Curl with Reverse Lunge (both sides)

3. Two-Arm Tricep Extension

4. Double Leg Lower

Cool-Down (5 minutes)

Take time to stretch and recover:

• Quad stretch (30 seconds each leg)
• Hamstring stretch (30 seconds each leg)
• Hip flexor stretch (30 seconds each side)
• Tricep stretch (30 seconds each arm)
• Bicep stretch (30 seconds each arm)
• Cat-cow stretch (1 minute)
• Child's pose (1 minute)
• Deep breathing (1 minute)

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💪 Pro Tips

• Trust your strength: You've done 18 days - your body knows how to handle this
• Control the walkout: Don't rush the plank walkout - maintain tension throughout the movement
• Core engagement is key: Double leg lower challenges your lower abs - keep your back flat on the ground
• Finish strong: This is your second-to-last workout - give it everything you've built