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12 Days of AMA Fitness Challenge 2011 – Day 6/12

12 Days of AMA Fitness Challenge Day 6/12:

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 Extreme Burpee
• 2 Hindu Push ups, 1 Extreme Burpee
• 3 Flat Sit Ups, 2 Hindu Push ups, 1 Extreme Burpee
• 4 Alternating Supermans, 3 Flat Sit Ups, 2 Hindu Push ups, 1 Extreme Burpee
• 5 Arrow Jumps, 4 Alternating Supermans, 3 Flat Sit Ups, 2 Hindu Push ups, 1 Extreme Burpee
• 6 Alternating V Ups, 5 Arrow Jumps, 4 Alternating Supermans, 3 Flat Sit Ups, 2 Hindu Push ups, 1 Extreme Burpee
• 7 High Knees, 6 Alternating V Ups, 5 Arrow Jumps, 4 Alternating Supermans, 3 Flat Sit Ups, 2 Hindu Push ups, 1 Extreme Burpee
• 8 Squats, 7 High Knees, 6 Alternating V Ups, 5 Arrow Jumps, 4 Alternating Supermans, 3 Flat Sit Ups, 2 Hindu Push ups, 1 Extreme Burpee
• 9 Hip Ups, 8 Squats, 7 High Knees, 6 Alternating V Ups, 5 Arrow Jumps, 4 Alternating Supermans, 3 Flat Sit Ups, 2 Hindu Push ups, 1 Extreme Burpee
• 10 Wacky Jacks, 9 Hip Ups, 8 Squats, 7 High Knees, 6 Alternating V Ups, 5 Arrow Jumps, 4 Alternating Supermans, 3 Flat Sit Ups, 2 Hindu Push ups, 1 Extreme Burpee
• 11 Triangle Pistons, 10 Wacky Jacks, 9 Hip Ups, 8 Squats, 7 High Knees, 6 Alternating V Ups, 5 Arrow Jumps, 4 Alternating Supermans, 3 Flat Sit Ups, 2 Hindu Push ups, 1 Extreme Burpee
• 12 Side to Side Push Ups, 11 Triangle Pistons, 10 Wacky Jacks, 9 Hip Ups, 8 Squats, 7 High Knees, 6 Alternating V Ups, 5 Arrow Jumps, 4 Alternating Supermans, 3 Flat Sit Ups, 2 Hindu Push ups, 1 Extreme Burpee

*New movement descriptions:

• Extreme burpee = Squat thrust, push up, sit up, tuck jump, 2 jump switch lunges
• Hindu push ups = Start in push up position with legs wide and your bottom in the air (like a pyramid).  Dive low bringing your hips close to the floor with your arms straight and back arched and arms straight at top. Keeping your arms straight, move back to starting position.
• Alternating supermans = Extend opposite arm and leg together
• Alternating V ups = Touch opposite hand and foot together as you sit up in a “V”
• Hip ups =  Legs straight like toe touch but get hips off ground with control
• Wacky jacks = Jumping Jacks w/ feet moving forward and back instead of to sides
• Triangle pistons = Start in Push Up/Plank position, keep feet together and 3 corners hop with legs (back R, Back L, middle near chest)
• Side to side push ups = Both hands in middle, right moves out push up, hands together in middle, push up,  left move out, push up

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