Train Like a Ninja
Core discipline, balance, and plyometrics!
Team! Today's workout is a fun way to fight fall and fracture risk with balance, agility, and precision core strength and control under fatigue... and we sneak a little plyometric work in for our bones! Have fun with this! -Carla
Let’s start with some Sprint Interval Training (SIT)! Thank you Stacy Sims and Selene Yeager!
Low-intensity walk, jog, or bike for 10-15 minutes
TABATA - 20 seconds of work and 10 seconds of rest. Do each movement in sequence for a total of 6 minutes (each round of the three movements, 4 times)
Up-Downs (20 seconds work, 10-sec rest)
Mountain Climbers (20 seconds work, 10-sec rest)
Jumping air squats (20 seconds work, 10-sec rest)
Take 5-10 minutes to practice the flow of the movements in this workout. Do the sequence 2-3 times until you get a feel for the flow. Moving efficiently is important for this workout
TIP! Keep your feet hip-width distance on the lunge to knee-up! This will give you a more stable base and improve your balance. Avoid positioning one foot directly in front of the other as if you were on a balance beam. Keep those feet apart!
Set a timer for 12 minutes.
Start with …
2 burpee/jump over dumbbell (BJODB), then
2 reverse lunge knee ups on the right
2 reverse lunge knee ups on the left
4 reverse lunge knee up - right,
4 reverse lunge knee up – left…
Then do 6… etc… increasing by 2 reps each round
** See how far you can get in 12 minutes, moving steadily with strategic rest to maintain efficiency in movement.
Let’s complete this training session by connecting the mind and body and realizing the power within.