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

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

• Burpee lateral jump (or step) over dumbbell

• Reverse lunge to knee–up

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!

Workout

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

Then do….

4 BJODB,

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.

Cool-Down

Let’s complete this training session by connecting the mind and body and realizing the power within.

15-minute guided meditation - Feed Your Truth and Inner Fire