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Dana's Ass Kicking Ninja Workout
General
Beginner
Body
Plan Details
The Dana's Ass Kicking Ninja Workout routine by natebobik is a 3 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Day 1
Cardio, Upper Body, Abs
Est. 124 min
9 exercises
Running
4 Sets
Plyo Push-Up
4 Sets x 10 Reps
Band Alternating Bicep Curl
4 Sets x 10 Reps
Modified Push-Up to Forearms
4 Sets x 10 Reps
Pelvic Tilt to Glute Bridge
4 Sets x 10 Reps
Band Shoulder Press
4 Sets x 10 Reps
Alternating Heel Touch
4 Sets x 10 Reps
Bent Knee Hip Raise
4 Sets x 10 Reps
Crunch with Hands Overhead
4 Sets x 10 Reps
Day 2
Cardio, Lower Body, Abs
Est. 126 min
9 exercises
Running
4 Sets
Glute Kickback (Kneeling)
4 Sets x 10 Reps
Knee to Chest (Supine)
4 Sets x 10 Reps
Band Squat
4 Sets x 10 Reps
Band Calf Raise
4 Sets x 10 Reps
Rotational Crunch
4 Sets x 10 Reps
Downward Facing Dog
4 Sets x 10 Reps
Hip Raise
4 Sets x 10 Reps
Crunch
4 Sets x 10 Reps
Day 3
Freestyle Day
Est. 133 min
10 exercises
Running
4 Sets
Seated Rotation
4 Sets x 10 Reps
Band Alternating Bicep Curl
4 Sets x 10 Reps
Push-Up (Close Hand)
4 Sets x 10 Reps
Hip Adduction
4 Sets x 10 Reps
Band Lateral Raise
4 Sets x 10 Reps
Bodyweight Lunge
4 Sets x 10 Reps
Single-Leg Calf Raise
4 Sets x 10 Reps
Air Bike
4 Sets x 10 Reps
Bench Crunch
4 Sets x 10 Reps
