4 Bodyweight Ninja Workouts You Can Do Anywhere




In May 2019, the television show American Ninja Warrior proved its continued popularity when it debuted for its eleventh season. The show features everyday people competing to complete a physically demanding obstacle course in a specific amount of time. 

While there is a prize for those who complete the obstacle course, the real reward for competitors is being able to show off their strength, physical fitness, and mental toughness. And though American Ninja Warrior is a television show, ninja workouts are for everyone.


The American Ninja Warrior workout is based on the obstacles and feats of strength you see on the show, but you don’t need a camera crew or live audience to participate.

You don’t even need fancy equipment. You can work out like you’re training for American Ninja Warrior anywhere if you know the right moves.


Below, we’re sharing four moves that you can do anywhere. Read on!


1. Candlestick Rolls

The first step toward exercising like you’re training for American Ninja Warrior is identifying the muscle groups that are most important to target. Having strong quads, abs and glutes is essential. If those muscles are weak, you won’t be able to complete more advanced warrior moves.



Candlestick Rolls work all three. You start standing up straight, before quickly lowering yourself to the floor. Then you roll back and forth, using your momentum on your forward roll to stand up. After a quick jump off the ground, you start all over again.


2. Push-Ups

Push-ups may seem old school, but they’re actually one of the best ideas for how to train like a ninja at home. You don’t need any equipment or even a lot of space. You just need motivation.



Push-ups will build arm muscles, which is an essential element of the American ninja warrior workout. All you have to do is watch one episode of the show to understand why building upper body strength is important.


Set a daily goal for yourself, and slowly start to scale it up. You’ll be amazed at the difference simple push-ups can make if you commit to doing them regularly.


3. Jumping Lunge



Lunges are good for building leg muscles and core strength, and jumping lunges take that targeted exercise to a whole new level. Rather than slowly lunging with your leg and then the other, a jumping lunge is designed to get you to quickly jump in and out of a deep lunge with each leg.


4. Sumo Squat with Leg Lift

During a Sumo Squat, your stance is wider than it would be in a regular squat. The added challenge in this version is designed to improve your balance so you can master those warrior moves.



Once you’ve lowered into your squat, try raising one leg toward the opposite arm. It’s not easy, but American Ninja Warrior training is not supposed to be easy. It will help you improve your balance, which will, in turn, help you master the toughest obstacles.


Ready to Try Ninja Workouts for Yourself?

Even if you’ll never compete on the TV show, ninja workouts are a great way to improve your overall fitness. You don’t have to be a world-class athlete to get started, either. A little determination goes a long way.


For more information on getting started with your ninja workout, contact us today!

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Located in Longmont, CO, Warrior Playground is a full-scale American Ninja Warrior and Obstacle Course Race training facility for kids and adults.

© 2019 Warrior Playground.

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