Are you an American Ninja Warrior?
Ever thought about taking on the American Ninja Warrior
challenge course? If not, you should start considering it. Most of those
guys (and ladies) are ripped and in shape. If you’re trying to get on this hit
show or just trying to get into shape, then you might find this useful. These
workouts are meant to increase muscle strength and endurance. The side effects are a lean and cut body!
For your first time out, only do each exercise in 20 seconds
increments. Make sure to complete
3 to 5 rounds of each exercise before moving on to the next one. You can do
this workout twice a week in addition to your regular lifting routine. Also, there is no set order for these exercises.Once you’ve mastered the skills, you can increase
the length of time and decrease the length of rest time to develop endurance each
week. This forces your body to sustain the intensity longer.
Week 1: 20 seconds of work, followed by 40 seconds of rest
Week 2: 30 seconds of work, followed by 30 seconds of rest
Week 3: 40 seconds of work, followed by 20 seconds of rest
ect.
Exercises
1.) Grip-changing
chinup
Start by Hanging from a chinup bar using an underhand, shoulder-width grip.
Pull your chest to the bar. Once the top of your chest touches the bar, pause,
and then slowly lower yourself. On your next repetition, reposition your hands
while hanging from the bar so your right palm is facing toward your body and the
other palm is facing away. Perform the chinup. Now, use an overhand grip and pull
your chest up to the bar. Lower back to the starting position, and change your
grip one last time. Your left palm should be facing your body, and your right
palm should be facing away. Perform the chinup.
2.) Spiderman pushup
Assume a standard pushup position, your body aligned from your ankles to your head. Tighten your core. As you lower your body toward the floor, lift your right foot, bend your knee, swing your right leg out sideways, and try to touch your knee to your elbow. Return to the starting position, and repeat with your left leg.
Assume a standard pushup position, your body aligned from your ankles to your head. Tighten your core. As you lower your body toward the floor, lift your right foot, bend your knee, swing your right leg out sideways, and try to touch your knee to your elbow. Return to the starting position, and repeat with your left leg.
3.) Inverted rowUsing an overhand, shoulder-width grip, grab a bar that’s been secured at about waist height. Hang with your arms completely straight, hands positioned directly above your shoulders, and heels touching the floor. Tighten your core.Your body should form a straight line from your ankles to your head. Pull your shoulder blades back, and continue to pull with your arms to lift your chest to the bar. Pause, and lower your body back to the starting position. You can also perform the movement using a TRX.
4.) Alternating leg power step up
Stand facing a bench or box. Place your left foot on it. Your right foot remains on the floor. In one movement, explosively swing your arms and jump up until your left leg is straight. While you’re in the air, switch leg positions so you land with your right foot on the bench and your left foot on the floor. Repeat, alternating your forward leg for the duration of the set. You can also do this exercise with a dumbbell, just remember to plant your feet on the box instead of using the explosive swinging motion.
Stand facing a bench or box. Place your left foot on it. Your right foot remains on the floor. In one movement, explosively swing your arms and jump up until your left leg is straight. While you’re in the air, switch leg positions so you land with your right foot on the bench and your left foot on the floor. Repeat, alternating your forward leg for the duration of the set. You can also do this exercise with a dumbbell, just remember to plant your feet on the box instead of using the explosive swinging motion.
5.) Lateral hop and stop
Stand on your left foot with your left knee slightly bent and your right foot slightly off the floor. Bend your knee and then bound to your right by jumping off your left leg. Land on your right foot and bring your left foot behind your right. Pause for one second, and then reverse the movement back toward the left, landing on your left foot. You can also do this exercise using both legs at once.
Stand on your left foot with your left knee slightly bent and your right foot slightly off the floor. Bend your knee and then bound to your right by jumping off your left leg. Land on your right foot and bring your left foot behind your right. Pause for one second, and then reverse the movement back toward the left, landing on your left foot. You can also do this exercise using both legs at once.
Don’t worry about exhaustion
or how many reps you are able to do at first. The only thing that should be on
your mind is doing each excise correctly.
- The news reel from yo boy D.Hill
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