{"id":40644,"date":"2015-06-04T07:15:45","date_gmt":"2015-06-04T11:15:45","guid":{"rendered":"http:\/\/dailyburn.com\/life\/?p=40644"},"modified":"2021-05-14T07:03:02","modified_gmt":"2021-05-14T11:03:02","slug":"american-ninja-warrior-kacy-catanzaro-brent-steffensen","status":"publish","type":"post","link":"https:\/\/dailyburn.com\/life\/fitness\/american-ninja-warrior-kacy-catanzaro-brent-steffensen\/","title":{"rendered":"4 Bodyweight Exercises to Train Like a Ninja Warrior"},"content":{"rendered":"
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Courtesy of Brent Steffensen<\/figcaption><\/figure>\n

Big wins and big wipeouts are par for the course<\/a> on American Ninja Warrior<\/em>, the TV competition series where contestants must sprint, swing and jump through crazy obstacles, testing their athleticism and strength. Picture an adult-sized playground perched above water, complete with flying bars, rolling logs and a super steep, 14-foot ramp known as the Warped Wall.<\/p>\n

As the seventh season of American Ninja Warrior<\/em> gets underway, we caught up with veteran competitors Kacy Catanzaro and Brent Steffenson and POM Wonderful, this season\u2019s sponsor, to learn what it takes to climb<\/a> their way to the top. And these ninja sweethearts certainly know the ropes when it comes to ANW<\/em> \u2014 Steffensen has been competing since season two and Catanzaro since season five. Just last season, Catanzaro, a former NCAA gymnast, blew the crowd away by becoming the first woman to qualify for the finals.<\/p>\n

But there\u2019s a long road \u2014 and plenty of travel<\/a> ahead for the fit and fearless duo. And that\u2019s where rigorous bodyweight training<\/a> comes into play. Steal their favorite no-equipment moves here, and below, get the scoop on Catanzaro and Steffensen\u2019s game plan.<\/p>\n

RELATED: <\/strong>Let\u2019s Get Dirty: 9 Training Tips for Your First Obstacle Course Race<\/a><\/p>\n

4 Bodyweight Moves for Ninja Warrior Training<\/strong><\/h3>\n

Whether your goal is to make it up the Warped Wall or get toned for summer, these bodyweight moves from Catanzaro and Steffensen will put your strength and endurance to the test.<\/p>\n

\"Candlesticks<\/p>\n

1. Candlesticks<\/strong><\/h3>\n

Targets:<\/strong> Quads, abs, glutes
\nHow to: <\/strong>Start by standing with your feet hip-width apart with your hands at your sides (a).<\/strong> Quickly lower your bottom to the floor, tipping backwards and rolling onto your back<\/a> (but not past your shoulder blades). As you rock backwards, your arms should swing back above your head (b)<\/strong>. Swing your lower body towards your upper body as you roll backwards. When your legs become perpendicular with the ground, engage your core to lift your lower back off the floor (c).<\/strong> Next, reverse the movement. Use the momentum from swinging your legs away to roll yourself quickly onto your feet, so you are in a low squat position (d).<\/strong> Jump straight up with arms overhead, making sure to bend your knees as you land (e).<\/strong> Repeat as fast as you can for 60 seconds.<\/p>\n

\"Jumping<\/p>\n

2. Jumping Lunges<\/strong><\/h3>\n

Targets:<\/strong> Quads, glutes, endurance
\nHow to: <\/strong>Start with your right leg forward in a lunge position, with both knees at 90-degree angles. Your shoulders should be pulled back with your chest up, and hips facing forward. Arms should remain by your sides (a)<\/strong>. Explode off the balls of your feet and launch yourself upwards. Midair, bring your right leg back and your left leg forward (b)<\/strong>. Land in a lunge, with your left foot forward and both knees at 90-degree angles (c)<\/strong>. Repeat for 60 seconds.<\/p>\n

RELATED:<\/strong> 6 Plyometric Exercises for a Shorter, More Intense Workout<\/a><\/p>\n

\"V-Ups<\/p>\n

3. V-Ups<\/strong><\/h3>\n

Targets:<\/strong> Abs
\nHow to: <\/strong>Lie on the floor with your arms stretched out above your head. Quickly swing your hands over your body so they are at your sides (a)<\/strong>. Engaging your core, lift your legs and arms off the ground at the same time, keeping your back straight and your shoulders pulled back. Reach your arms towards your toes without hunching your back (b)<\/strong>. Lower your legs and upper body down to the ground. Bring your arms so they are once again over your head (c)<\/strong>. Repeat for 60 seconds.<\/p>\n

\"Handstand<\/p>\n

4. Handstand Push-Ups <\/strong><\/h3>\n

Targets:<\/strong> Shoulders, abs
\nHow to:<\/strong> For this advanced move, start roughly a foot and a half away from a wall with one foot pointing towards the wall and a back foot perpendicular to it (a)<\/strong>. Use momentum to swing yourself into a cartwheel, placing your hands about six inches away from the wall (b)<\/strong>. Once your feet hit the wall, turn your body so you are facing the wall, and pull your shoulders down away from your ears (c)<\/strong>. Bend your arms and slowly lower yourself to the ground until your head almost touches the floor (d)<\/strong>. Push yourself up slowly until your elbows are nearly locked (e)<\/strong>. Repeat steps c through e for 5 sets, or however many you can complete with good form.<\/p>\n

Ninjas Tell All: What It Takes to Beat the Course<\/strong><\/h3>\n
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A photo posted by kacycatanzaro (@kacycatanzaro)<\/a> on