It’s that time of year again. In January we focus on fitness and for the past two years we had so much fun with the 30 DAY FITNESS CHALLENGE that we decided to do it all over again. If you are interested in participating please send an email to amafitchallenge@gmail.com and we will add your name to the fitness log sheet so you can track your progress. Have a look at the details below! If you’ve done this before, try adding a few extra minutes to your time. Or pair up your days.
This year we also want to see your progress, so send us a selfie of you doing your exercises and we will post them up at the Dojo!
Have a safe and happy NEW YEAR!
30-Day AMA Instructors Fitness Training Challenge.
Join us and jump-start your fitness goals for 2017!
Do you want to challenge your current fitness level? Lose weight and get in better shape?
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Day 1 – Walk briskly for 10 min. Add stance work after walk while legs are warm.
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Day 2 – Push-ups or plank alternate for 10 min. 20 sec on 10 sec rest.Rest longer if needed.
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Day 3 – Alternate Sumo squats to holding stance 10 min. 30 sec of each. Rest 10 sec.
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Day 4 – Abdominal workout. Alternate regular sit-up with legs to tabletop. 30 sec on 10 sec rest. 10 min
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Day 5 – Jog for 10 min. Add walks as needed if just beginning. Increase intensity if experienced.
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Day 6 – Burpees. Begin by stepping back to plank then step up. Work up to jumps. 30 sec on 10 sec rest. 10 min
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Day 7 – Stationary Lunges. 30 sec per side 10 sec recover. Work up to moving lunges 10 min
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Day 8 – Mountain Climber. Start slow. Knees to standing if beginner 30 sec on 10 sec rest. Stretch on breaks
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Day 9 – Run or other form of anaerobic cardio. Get heart rate up take walk breaks as needed.
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Day 10 – Chair Squat reach arms forward 30 sec on 10 sec rest. Hold chair or wall if needed.
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10 Minutes a day is all you need. Modify to stay safe. See video clips on Facebook for more tips.
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You are 1/3 done your 30-day challenge. Now repeat these exercises and try our intermediate versions.
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Here is how it works:
Please share your photos and videos on Facebook, Twitter, and Instagram using #amafitchallenge
