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. Try to complete this workout at least three times a week. Dedicate at least one day per week to stretching, rest and recovery.
Begin and finish this workout with a five-minute cardio warm up and cool down. You can choose to jog in place, power walk, run, etc.

This workout consists of three circuits. For each exercise, complete as many repetitions as possible in 30 seconds. After those 30 seconds of work, rest 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.

Being light on your feet is an absolute prerequisite for dominating an obstacle course. In parkour, the tic-tac is a skill where you strike the surface of an obstacle with one foot and change directions to land somewhere else with your other foot. You can practice this by making a series of targets on the ground and striding between them, almost like a spread-out hopscotch grid.

Practice swinging through a jungle gym and across rows of rings like the ape that you are. Get comfortable hanging from one arm, while you swing and reach with your free hand. Don’t just swing in a straight line - challenge yourself to zigzag and even move through different elevations.

Equipments needed:

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

The American ninja warrior workout is quite advanced and is not recommended for novice gym-goers.  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. 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 practice more the workout becomes easier and as you get stronger, be sure to increase the amount of weight that you use. And as always, be sure to stay hydrated before, during and after your workout.

Circuit 1:

• Box Jumps
• Chin Ups
• Burpees
• Kettlebell Swings
• Knee-to-Elbows Crunches

Circuit 2:

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

Circuit 3:

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