Ninja Workout To Do At Home With Only Bodyweight

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Hey, are you looking for a fun fitness challenge with just your body weight?

I’ve created a Ninja themed workout to do at home.

Hi, it’s Ivana, helping you get fit healthy and strong at any age.

In this video, I’m sharing a Ninja workout to do at home with only body weight.

Now this isn’t any authentic Ninja experience or anything like that.

I have been a martial artist for over 30 years, but it’s more like the Hollywood idea of the Ninja.

The Complete Ninja Workout

So we’re going to have a bit of fun here, and I’m not going to do any crazy flips because I can’t do those. So if you’re reasonably fit, you should be able to do this.

It’s a good idea to warm up for five to 10 minutes.

Please do that and let’s get to the workout.

Fingertip Push-ups

We’re going to start off on the floor for some Ninja style, fingertip pushups.

So make sure you’re up on all five fingers.
If those are too tough for you, you can try martial arts style on your front two knuckles. And of course you can just do them on your hands as well.

Jump Up From Knees

Now we’re going to do the fun way of jumping up from your knee.

Now these are like pretty tricky at first, but actually my six year old can do them.

Technical Stand-Up

This is normally used in Jiu Jitsu to get up from the ground.

Crawling Planks

Now we’re going to do some crawling planks. So get into the plank position on your forearms and on your toes. And then you can crawl for
Side to side, just using different angles.

Squat And Kick

Now we’re going to be doing some kicking. The hardest part for me is going to be not kicking that counter right there. Wish me luck.

Deep Squat Jumps

We’re going to do some deep squat jumps because ninjas are supposed to be really good at jumping on to things. So a ninja workout needs to have some jumping.

Bring it down. You can also just do this as a deep squat, if you like so up and

Imaginary Sword Swing

Now ninjas are also supposed to be very good with weapons, particularly swords. I’ve got a plastic one here from when I dressed up as the bride from kill bill for Halloween many years ago.


But I’m going to assume you don’t have that. I’m just going to show you first. It’s a sword swing. Then you switch legs and swing from the other side. Swing. And Swing. Whoa, I got some sound. Woosh.

Now I’m going to show you without the sword. Just bring the hands together. Pretend you’re holding a sword.

Cossack Squat With Arm Pose

Now here’s one I really like. It’s the Cossack Squat with the arm post.

Cossack squats are great martial arts exercises. We’re going to do this foot flat, bend one knee and arms up and just look in that direction and switch. Nice and strong. Pretend you’re doing a flying sidekick or something.

Did You Enjoy The Ninja Workout?

I hope you enjoy the Ninja workout today.

And if you’d like me to do something similar again, please leave a comment below. Please hit that like button. If you enjoyed it please subscribe and hit the bell.

I’ll see you next week.

Ivana Chapman

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Ivana Chapman

Ivana Chapman

Ivana Chapman BSc BA CSCS is a Canadian fitness and nutrition coach, happy wife, and mom to an energetic 6-year-old boy. She is a writer, published fitness model, speaker, 3rd Dan black belt in Shotokan Karate, former World Cup Karate Champion, one-time marathoner, and CBBF National level Natural Bikini competitor. She loves weight training and chocolate, not always in that order of preference.
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