Sample Workout

The Fit Ninja

STRENGTH WORKOUT

Day per week: 3x/week
Warm up: 5 minutes cardio of your choice
Level I = 3 sets • Level II = 5 sets

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  • 25 squats (see video)
  • 12 pushups (see video), modified version (see video)
  • 30 lunges (15 per leg), modified version (see video)
  • 25 crunches (see video)
  • 30 seconds jumping jacks (see video)
  • 30 second wall squat (see video)
  • 10 tricep dips (see video), modified version (see video
  • 30 calf raises – 3 different positions, 10 reps per position (see video)
  • 25 leg raises (see video)
  • 25 scissors (see video)
  • BONUS 20 plank with rotation – 10 each side (see video)

Rest up to 2 minutes between sets

cardio

CARDIO WORKOUT

Days per week: 2-3x/week
(Select your cardio level from the routines below)
Followed by your choice of Ab Workout

  • walk briskly 4 minutes
  • power walk 30 seconds

Repeat 6x or
Repeat 8x

SIGN UP TODAY and GET ALL THE BENEFITS

SIGN UP TODAY and GET ALL THE BENEFITS

SIGN UP TODAY and GET ALL THE BENEFITS

SIGN UP TODAY and GET ALL THE BENEFITS


HIIT WORKOUT

For a Rainy Day
Followed by your choice of Ab Workout

Day per week: 3x/week
Level I = 5 Rounds • Level II = 8 Rounds


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Rest up to 1 minute between rounds

The Fit Ninja

Ab WORKOUT

Day per week: 3x/week
Level I = 3 sets • Level II = 5 sets


  • 10 sit-ups (see video)
  • 10 reverse crunches (see video)
  • 10 sitting twists (see video)
  • 10 scissors (see video)
  • 10 Leg raised circles (see video)
  • 20 flutter kicks (see video)
  • 30 seconds elbow plank (see video)

Rest up to 2 minutes between sets


Day per week: 3x/week
Level I = 2 sets • Level II = 4 sets


SIGN UP TODAY and GET ALL THE BENEFITS

Day per week: 3x/week
Level I = 2 sets • Level II = 4 sets


SIGN UP TODAY and GET ALL THE BENEFITS


Rest up to 2 minutes between sets

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