To be a modern ninja, one has to have some form of physical fitness. Both muscular endurance and physical stamina are essential to a ninja’s training in martial arts, Parkour and stealth.
While there are many ways to train your fitness, bodyweight exercises (aka Calisthenics) allows you to naturally progress towards Parkour’s conditioning exercises. Bodyweight exercises uses the body’s weight as resistance for your workout. Some notable examples are push ups, pull ups and crunches.
This form of workout also allows you to build strength and endurance without going to the gym.
Therefore, because of the simplicity, you’ll have no excuses to skip a workout session, and should be able to build your cardiovascular strength fairly quickly.
Basic Workout Program by Way Of Ninja
The following program is meant only for beginners to train towards a basic level of fitness using Calisthenics workouts. The workout should be done thrice a week, with a day of rest in between (e.g. Tuesday, Thursday, Saturday). Please consult your doctor before attempting any exercise program.
You can refer to the exercise videos or pictorial instruction on Workoutz, if you do not know how to do the below exercises.
There should be 10 to 15 seconds of rest between each exercise and set.
Tricep Pushups (3,5,3)
Bicycle Crunch (10)
Touch your toes (3)
Reverse Crunch (10)
Wide Pushups (3,5,3)
Vertical Leg Crunch (10)
Cobra Stretch (3)
Dive Bomber Push-ups (3,5,3)
Prone Bridge (30 sec)
Side Bridge -static (30 sec per side)
Take a 10 to 20 minutes break before continuing.
The jogging should last no more than 14 minutes for males and 18 minutes for females.
Supine Pullups (7,7,7)
Tuck Jumps (5,5,5)
Bodyweight Squats (30)
Recommended Bodyweight Training Guide
It is highly recommended that you use the workout routine in Stew Smith’s book, The Complete Guide to Navy Seal Fitness.
Stew Smith was a former Navy SEAL, an equivalent to a ninja of Old times. He has been featured on National Geographic, Fight Science.
The bodyweight workout provided in his book will enhance your strength and stamina. And the free DVD included in the book will better explain the workout. Get The Complete Guide to Navy Seal Fitness now.