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American Ninja Warrior Strength & Plyo Workout

Time to channel your inner ninja competitor! This is a 17 minute full body workout with exercises that mimic the actual obstacles on the TV show. Get ready to burn some major calories. Be sure to warm up before with my Dynamic Warm Up Video. You will need dumbbells, a mat, and a small towel.

Perform this circuit 2-4 times with minimal rest in between. Perform 6-10 reps of each resistance exercise if your goal is strength/increase muscle mass, or 12 reps of your goal is toning/muscular endurance:

6-12 reps: Single Leg Romanian Deadlift With Towel (Right Leg)
6-12 reps: Single Leg Romanian Deadlift With Towel (Left Leg)
30 seconds: In-Line Jumps
12-24 alternating reps: Half Kneeling Ladder Climbs (switch front leg 2nd time through)
30 seconds: Lateral Skiers
6-12 reps: Barrel Hold Chest Fly
30 seconds: Squat Jumps
6-12 reps: Hold Body Swings
30 seconds: In-Line Jumps
6-12 reps: Push Up Leg Climbs
30 seconds: Lateral Skiers

So how did you do?

{ 1 comment… add one }
  • Melissa Elder September 28, 2014, 3:48 am

    I did this workout today and loved it! Amanda’s video was great – very informative, easy to follow, and she has great tips in her commentary! I highly recommend this for a great full body workout.

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