Bodyweight Ninja

Bodyweight Ninja consists of 10 separate workout programs for general health, fitness and performance, as well as sports and activity specific programs.

Ninja Dynamic Warm Up
The Ninja Dynamic Warm Up mobilises your body through dominant movement patterns and prepares you for general physical activity.

It is a whole body dynamic warm up that takes about 10-15 mins to perform. It does not require any equipment.

The sequence of optimal exercises has been developed over many years by Ross Eathorne and helps prepare both your mind and your body for physical activity. The routine is performed standing up and flows from head-to-toe, brining blood and energy to your joints and muscles.

Bodyweight Ninja Workout
This challenging workout builds on the movement and mobility patterns established by the Ninja Dynamic Warm Up. The workout is based on infant developmental movement patterns, whole body compound exercises, and balance poses.

This bodyweight only workout does not require any equipment and takes about 30 minutes to perform.

Taken in its entirety, the movements performed help to tone your muscles, strengthen your core, and aid your coordination.

Ninja Flexibility
This is a short sequence of flexibility exercises and Yoga poses to help improve your mobility and range of active movement.

The Ninja Flexibility can be used as a dynamic warm up. When performed more slowly, it is an effective cool-down and recovery routine.

Ninja Balance
This is a series of classic standing Yoga asanas or poses that improve your balance. Through practice, you will find you can build strength and stability and improve your spatial awareness.

Ninja Strength
A series of 3 bodyweight workout for strength and resistance training. It includes a dynamic warm up and a cool-down routine.

The strength circuit can be performed 1-2x for novices, 2-3x for intermediates and 3-5x for more advanced participants. The fundamental movement patterns and animal “crawl” sequences help build strength and coordination.

Perform the cool-down and recovery routine at a slower pace

Burpees Conditioning
Burpees are one of our favourite whole body exercises. This program helps you build a solid foundation for performing Burpees and uses regressions to break down the movement effectively.

This bodyweight only workout is also an excellent conditioning sequence for general fitness.

The program includes a dynamic warm up and a cool-down sequence. There are specific mobility and movement and resistance exercises to help you improve your strength, power and endurance for performing Burpees.

Runners Programs
The 2 programs designed specifically for runners consist of a warm up and recovery sequence, and a full conditioning workout that can be performed on days you are taking a break from running.

The conditioning exercises will help you maintain and improve your overall movement and mobility, and also build a solid base of strength.