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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!