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30-Minute American Ninja Warrior Workout Plan

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30-Minute American Ninja Warrior Workout Plan

Are you fit, strong and powerful enough to be an American Ninja Warrior? Whatever fitness level you may have, start training like an elite athlete to get into ultimate shape so that you are competition ready and on equal playing fields with other warriors!

How to Do the American Ninja Warrior Workout

This workout is designed to torch fat and build muscular strength and endurance. It also involves high intensity cardio due to the constant work with minimal rest periods. It's recommended that you complete this workout at least three times a week. Run and complete your regular lifting regimen on the days that you are not completing this workout. Also, dedicate one day per week to stretching, rest and recovery.

Begin and finish this workout with a 5-minute cardio warm up and cool down. You can choose to jog in place, power walk, run, etc. This workout consists of 3 circuits. For each exercise, complete as many repetitions as possible in 30 seconds. After those 30 seconds of work, rest (march in place) for 10 seconds. Each circuit should be completed three times each. This totals 10 minutes spent on each circuit before proceeding to the next one.  

Equipment Needed:

  • 24 Inch-Box
  • Kettlebell
  • Medicine Ball
  • Exercise Mat
  • Pull Up Bar
  • Weighted Barbell

This workout is quite advanced and is not recommended for novice individuals. If you're not familiar with the proper form for the exercises, be sure to research, learn and practice them prior to completing this workout.  There's no specified number of repetitions because of everyone’s varying fitness levels, so do the best that you can in each 30-second interval. You know your body best! Additionally, you have the flexibility of choosing the heaviness of the equipment for the weighted exercises.

Keep track of the number of repetitions that you complete, for each exercise, to use as a baseline for measuring your progress against. As you the workout becomes easier and as you get stronger, be sure to increase the amount of weight that you use. Be sure to stay hydrated before, during and after the workout!

Circuit 1:

  • Box Jumps with a 24-inch box
  • Chin Ups
  • Burpees
  • Kettlebell Swings
  • Knee to Elbows

Circuit 2:

  • Alternating Jump Lunges
  • Spiderman Push Ups (Modification: Regular or Knee Pushups)
  • Wall Balls with Medicine Ball
  • Pull Ups
  • Overhead Squats

Circuit 3:

  • Star Jumps
  • Deadlifts
  • V-Ups
  • Back Extensions  
  • Front Squats

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