This past weekend, wifey & I took an impromptu weekend trip to our new 2nd home, Austin, TX. I love to go there to just clear my head, or get some inspiration from one of the fittest/healthiest cities in America. This particular weekend did not disappoint. Along with all of the great places to eat in Austin, we always love to catch a good movie, while we’re there. One particular movie I have been anticipating the release, was the martial arts action movie. “Ninja Assassin.”
Now, let me let you in on a little secret. Since I was a youngun, I’ve always dreamed of becoming a ninja. In fact, it was reading about ninjitsu in magazines such as Kung Fu and Black Belt, as well as watching old school martial arts movies on Saturday afternoons, that helped create my love for MMA to this day.
Let’s face it, Ninjas are bad a–. How can you not fantasize about being a dark suit-wearing, hood & mask dawning, sword swinging, chinese star-throwing, walking, hardly-talking, human weapon? Sigh……Ok…..I’m back.
Well, one of the things most noticeable in the movie “Ninja Assassin” in pop star/model-turned-actor Jeong “Rain” Ji-hoon’s physique. While doing a little research on how Rain got into action hero shape, I discovered that Rain’s training was not too far from how all of we New Warrior’s love to train….plyometric bodyweight exercises….kettlebells…and various martial arts techniques. Of course, proper nutrition was a must for Rain to reduce his normal 12% bodyfat down to 5% for this role.
Now, most of us may not want to get down to 5% bodyfat, but how can you not want to be more agile, stronger, and possess a sleek, shredded physique? While most of us may not dream of becoming a dangerous “Ninja Assassin,” we can at least aspire to look and move like one….at any age.
Here’s a “Ninja Assassin” inspired workout I created for you. Perform this program for 4 weeks, or simply add this workout to your current program, in order to break the monotony and break through any plateaus you may be experiencing.
Sincere’s Ninja Assassin – New Warrior Inspired Workout:
- Perform Workout A on 3 non-consecutive days per week (i.e. M, F)
- Perform Workout B on 2 non-consecutive days per week (i.e. Tu, Thurs)
- Perform 1 Active Rest activity 1-2 times a week (i.e. Wed, Sun)
Be sure to warm up & cool down 5-10 min before and after each workout.
Perform each exercise for 1 min. each w/no rest between all 5 exercises. Once you’ve completed all 5 exercises, rest for 90 sec & repeat. Perform 5 rounds.
1. Kettlebell or dumb bell swings
2. Fast Step Ups (Quickly run up and down, in place, on 1 stair step or a curb. Move your arms as you run in place)
3. Dips (for the more advanced: Plyo Dips)
4. Kettlebell or Dumb bell Farmers Walk (use stairs/football field/track/perimeter of backyard, hills, etc.)
(Keep your shoulders pulled down and pulled bacxk, as you farmer’s walk. Also, keep your abs engageds, and your steps shorts and quick)
5. Static Leg Lift
(lie flat on the floor w/hands flat on the floor, near your butt. With both legs together, lift your legs a couple of inches off the floor, while engaging your abs/squeezing your butt/ & keeping your lower back and shoulders on the floor. Do not hold your breath!
1. Sprints (Stairs, Track, Football Field, Hills) x 1 min x 2 min rest x 10 rounds 2. Jump Rope Skipping + Shadow Boxing: Skip Rope x 1 min/ Shadowbox x 1 min/ Rest x 1 min x 20 min.
If you think this is hard, check out Rain’s training in action. All I ask is that you just get it done without the whining….lol!
By the way, if you’ve seen the movie, “Ninja Assassin,” what did you think of the movie? Rain’s training results? Let your fellow warriors know by sharing your comments below.
I grabbed some healthy eats, that not only are mostly organic and will hold me over for the 4 days I am in Cali; this trip to the market will also save me some loot, as I won’t have to eat out as much.
Eating healthy on the road doesn’t have to be hard, nor expensive. All you have to do is plan ahead or ask around.
Let me know what you think. Also, how do you eat healthy when you’re traveling? Share you comments below
What’s up fellow Warriors & She-Warriors. I just got back from the Fast Track To Fitness Millions Summit in New Jersey, and I’m still amped! Not only did I discover even more ways of bringing you the best warrior tools here on NWT, but I recorded some killer videos of my fellow warrior trainers from around the globe, doing some killer workouts.
Well, I wouldn’t call them workouts. It was more like a bunch of big kids playing on the playground. By the way, there’s nothing like crashing an Indian wedding than performing feats of kettlebell and body weight strength, nail bending, impromptu Capoeira play, Aussie Rules football – medicine ball style, and jump rope show-and-tell, in the middle of the wedding party’s waiting area. Gangsta!
I saw a workout, recently, on one of my favorite websites, American Parkour. I liked what I saw; however, I wanted to add my New Warrior Training style twist to it. Thus I modified it for the use of kettlebells or dumb bells. If you do not have access to either, no worries.
I listed the Parkour workout below the New Warrior Fitness Training workout, as well. This workout is one of those, “get your butt outside, and WORK!” workouts. So, bring plenty of water, plenty of focus, and leave the whining at home. Butch up!
New Warrior Fitness Training WOD: Workout- Mark a 50m course (about 55 yards or a couple of yards past sideline to sideline on a football field), perform the following for time:
Lunge & Twist 50m, count total reps
Perform as many Alternating Kettlebell Floor Presses as Lunges (divide reps equally on each side: i.e. 30 lunges= 15 KB floor presses on ea. side)
Burpee + Lunge & Twist 50m, count total reps
Perform as many Kettlebell Snatches as burpees (divide reps equally on each side)
Sprint 50m
25 Burpees
Sprint 50m
25 Alternating KB Floor Press
Sprint 50m
25 Kettlebell Snatches
Sprint 50m
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No Equipment/No Problem:
American Parkour Workout
Workout- Mark a 50m course, perform the following for time:
