5 minute Australian Ninja Warrior workout

He made it to the semi-finals after smashing his first Australian Ninja Warrior course in just one minute and 45 seconds, so when Scott Evennett talks warrior workouts, we listen.

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The Sydney life coach and former army commando has developed a quick plan for anyone who wants to get fit, the ninja way.

“This workout is designed to test your grip strength, which was one of the major things that let people down on the course,” Scott tells Be.

To do this workout, you’ll need a set of bars where you can hang from – try the outdoor equipment at your local park.

The aim is to hang for “five minutes in the hanging ball position,” says Scott, who describes it as a “high bar with legs bent in front”.

The workout itself sounds simple enough: try and hold yourself in this position. Every time you drop off the bar, push yourself through punishment reps which are listed below. Do this until your five minutes is up.

“If you get into the punishment set, it will work your legs and your core, which is imperative so you are strong enough to get up the warped wall and maintain balance on the obstacles,” explains Scott.

“Every time you release your grip off the bar you are punished with the 50 reps,” says Scott. “The better your mental and grip strength, the less punishments.”

Ninja reps

10 x Jumping Lunges

10 x Ice Skaters (starting with feet shoulder width apart, hop onto your right foot, bringing your left foot behind you like an ice-skater. Repeat hopping onto other leg)

10 x V-Up (lying on a mat, bring both your arms and legs up together to meet in a V shape)

10 x Heel Touched (lying on your back with your knees bent and arms at your sides, crunch forward to touch your left heel with your left hand. Return to starting position and repeat)

10 x Push-Ups

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