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27 December | AMA Blog, Fitness | mr.herrman

12 Days of AMA Fitness Challenge – Day 7/12

12 Days of AMA Fitness Challenge Day 7/12:
7 x Squat Thrusts

*Start with feet a little wider than shoulders and toed-out slightly, squat placing hands between feet, kick feet back into plank position, return feet to squat position, stand all the way up & clap hands overhead

There are 3 levels:
Level 1 (Dragon Challenge) = Do just the exercise for the day

  • 7 x Squat Thrusts

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

  • 7 x Squat Thrusts
  • 6 x Sit Ups
  • 5 x Push Ups
  • 4 x Backward Bumps
  • 3 x Squats
  • 2 x 25 Lead Leg Round Kicks
  • 1 x 50 Jumping Jacks

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 50 Jumping Jacks
  • 2 x 25 Lead Leg Round Kicks
  • 1 x 50 Jumping Jacks
  • 3 x Squats
  • 2 x 25 Lead Leg Round Kicks
  • 1 x 50 Jumping Jacks
  • 4 x Backward Bumps
  • 3 x Squats
  • 2 x 25 Lead Leg Round Kicks
  • 1 x 50 Jumping Jacks
  • 5 x Push Ups
  • 4 x Backward Bumps
  • 3 x Squats
  • 2 x 25 Lead Leg Round Kicks
  • 1 x 50 Jumping Jacks
  • 6 x Sit Ups
  • 5 x Push Ups
  • 4 x Backward Bumps
  • 3 x Squats
  • 2 x 25 Lead Leg Round Kicks
  • 1 x 50 Jumping Jacks
  • 7 x Squat Thrusts
  • 6 x Sit Ups
  • 5 x Push Ups
  • 4 x Backward Bumps
  • 3 x Squats
  • 2 x 25 Lead Leg Round Kicks
  • 1 x 50 Jumping Jacks
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