Train Like a Ninja

Core discipline, balance, and plyometrics!

Jun 13, 2022

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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

Warm-Up

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)

Movement Practice

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!