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12 Days of AMA Fitness Challenge – Day 9/12

12 Days of AMA Fitness Challenge Day 9/12:
9 x Burpees

*Start standing, place hands on mat, squat, thrust feet back to plank position, complete a push up, return feet to squat position, stand and jump clapping hands overhead.

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

• 9 x Burpees

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

• 9 x Burpees
• 8 x Russian Twists
• 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
• 8 x Russian Twists
• 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
• 9 x Burpees
• 8 x Russian Twists
• 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