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01 January | Fitness | mr.herrman

AMA Fitness Challenge – Day 11 of 12

AMA Fitness Challenge Day 11/12:
11 x Alternating Lunges

*Start by standing with one foot forward, and the other foot back. Bend both knees until your back knee almost touches the mat and the thigh of your front leg is parallel to the floor. (do not let your front knee move forward past your front toes). Stand and switch feet or Jump and switch feet in mid-air landing in the opposite lunge position.

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

  • 11 x Alternating Lunges

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

  • 11 x Alternating Lunges
  • 10 x Squat Jumps
  • 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 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
  • 5 x Push Ups
  • 4 x Backward Bumps
  • 3 x Squats
  • 2 x 25 Lead Leg Round Kicks
  • 1 x 100 Alternating Punches
  • 6 x Sit Ups
  • 5 x Push Ups
  • 4 x Backward Bumps
  • 3 x Squats
  • 2 x 25 Lead Leg Round Kicks
  • 1 x 100 Alternating Punches
  • 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 100 Alternating Punches
  • 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 100 Alternating Punches
  • 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 100 Alternating Punches
  • 10 x Squat Jumps
  • 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 100 Alternating Punches
  • 11 x Alternating Lunges
  • 10 x Squat Jumps
  • 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 100 Alternating Punches
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