Workout Routines

The American Ninja Warrior Workout Routine

Get into warrior mode with these endurance-testing exercises.

Duration 60 min
Exercises 5
Equipment Yes

Seven seasons in, and still no grand-prize winner. That’s how mind-bogglingly difficult American Ninja Warrior is.

Based on the wild Japanese competition show Sasuke, ANW runs its participants through diabolical gantlets of obstacles, with the final course proving so difficult that no one has ever finished. But an American couple has its sights set on history this year. Competitors Brent Steffensen and Kacy Catanzaro, who happen to be boyfriend and girlfriend, have pushed the ANW boundaries: Steffensen is the first American to conquer the Ultimate Cliffhanger (in which competitors must traverse ledges with their fingertips), and Catanzaro is the first woman to reach the finals. Their quest for history has them training virtually nonstop.

“We do obstacle training, rock climbing, free running, and parkour,” Steffensen says. “Our goal is to get to the top of the mountain.”

And with every fall along the way, he says they’ve grown only hungrier. “Failing obstacles drives you to train harder and come back for more.” 

Here is the routine that helped get the couple ready.


Brent and Kacey strength train 4-6 days a week, hitting all major muscle groups. They incorporate bodyweight workouts, including the one below, three days per week.

The American Ninja Warrior Workout

Exercise 1

Alternating Jump Lunge You'll need: No Equipment How to
Alternating Jump Lunge thumbnail
4 sets
30 (each leg) reps
30 sec rest
*Jump from a standing position into a deep lunge, making sure to lower down slowly. As your back knee slightly touches the ground, immediately explode upward switching legs in the air to land in a lunge on the opposite leg.

Exercise 2

Wide-Grip Pullup You'll need: Pullup Bar How to
Wide-Grip Pullup thumbnail
4 sets
12 reps
30 sec rest

Exercise 3

Hanging Leg Raise You'll need: Pullup Bar How to
Hanging Leg Raise thumbnail
4 sets
15 reps
30 sec rest

Exercise 4

Handstand Pushup
Handstand Pushup thumbnail
4 sets
14 reps
30 sec rest
*Kick up to a handstand and keep legs straight and together throughout. Lower down slowly, until your head just barely touches the floor. Push back up until arms are straight and you’re back in the handstand position.

Exercise 5

Burpee with Tuck Jump
exercise image placeholder
4 sets
15 reps
30 sec rest
*Lower into a crouch position. Hop both feet back into pushup position. Do a pushup. Hop both feet forward bringing you back to a crouch. From a crouch, explode into the air and bring both knees to your chest.