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20 December | AMA Blog, Fitness | mr.herrman

12 Days of AMA Fitness Challenge 2011 – Day 2/12

12 Days of AMA Fitness Challenge Day 2/12:

Black Belt Challenge = Complete the fitness exercise for Day 1, then complete the fitness exercise for Day 2 & Day 1, then complete Days 3, 2, & 1… all the way up to 12. See the lyrics for the “12 days of Christmas” for more details 🙂 As with all workouts it is okay to scale to your current fitness level (ex: set a timer for 12 minutes (or 6, or, ?) and stop when the timer does).

  • 1 Burpee
  • 2 V-Ups, 1 Burpee
  • 3 Supermans, 2 V-Ups, 1 Burpee
  • 4 Push Ups, 3 Supermans, 2 V-Ups, 1 Burpee
  • 5 Sit Ups, 4 Push Ups, 3 Supermans, 2 V-Ups, 1 Burpee
  • 6 Lunges (each step = 1), 5 Sit Ups, 4 Push Ups, 3 Supermans, 2 V-Ups, 1 Burpee
  • 7 Wing Ups, 6 Lunges (each step = 1), 5 Sit Ups, 4 Push Ups, 3 Supermans, 2 V-Ups, 1 Burpee
  • 8 Russian Twists, 7 Wing Ups, 6 Lunges (each step = 1), 5 Sit Ups, 4 Push Ups, 3 Supermans, 2 V-Ups, 1 Burpee
  • 9 Tuck Jumps, 8 Russian Twists, 7 Wing Ups, 6 Lunges (each step = 1), 5 Sit Ups, 4 Push Ups, 3 Supermans, 2 V-Ups, 1 Burpee
  • 10 Toe Touches, 9 Tuck Jumps, 8 Russian Twists, 7 Wing Ups, 6 Lunges (each step = 1), 5 Sit Ups, 4 Push Ups, 3 Supermans, 2 V-Ups, 1 Burpee
  • 11 Squats, 10 Toe Touches, 9 Tuck Jumps, 8 Russian Twists, 7 Wing Ups, 6 Lunges (each step = 1), 5 Sit Ups, 4 Push Ups, 3 Supermans, 2 V-Ups, 1 Burpee
  • 12 Jumping Jacks, 11 Squats, 10 Toe Touches, 9 Tuck Jumps, 8 Russian Twists, 7 Wing Ups, 6 Lunges (each step = 1), 5 Sit Ups, 4 Push Ups, 3 Supermans, 2 V-Ups, 1 Burpee

*Bonus points if you time yourself and post your results in the comments below. Have Fun!

PS: This workout was the 12 days preview workout in the W & TH Kickboxing classes last week 🙂

 

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