AMA Fitness Challenge – Day 4 of 12
AMA Fitness Challenge Day 4/12:
4 x Backward Bumps
*Be careful if you are do not have a mat for this exercise! Remember, cross arms on chest, tuck chin to chest, sit bottom on floor, roll back and slap mat near your hips with both hands. An easier variation (if you don’t have a mat) is to start standing up, lay down on your back and stand up again (safely). You will be working the same basic movement, but less dynamically.
The comments function on this blog doesn’t seem to be working, so just record your times and you can email me after completing Day 12. Have Fun!
There are 3 levels:
Level 1 (Dragon Challenge) = Do just the exercise for the day
- 4 x Backward Bumps
Level 2 (Basic Challenge) = Start with the exercise for the day and work your way back to Day 1, completing every exercise for every day in-between
- 4 x Backward Bumps
- 3 x Squats
- 2 x 25 Lead Leg Round Kicks
- 1 x 100 Alternating Punches
Level 3 (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 the current days workout and back to Day 1. See the lyrics for the “12 days of Christmas” for more details 🙂
- 1 x 100 Alternating Punches
- 2 x 25 Lead Leg Round Kicks
- 1 x 100 Alternating Punches
- 3 x Squats
- 2 x 25 Lead Leg Round Kicks
- 1 x 100 Alternating Punches
- 4 x Backward Bumps
- 3 x Squats
- 2 x 25 Lead Leg Round Kicks
- 1 x 100 Alternating Punches