Below, you’ll see a video where Mike Chang demonstrates a “swole ninja” workout using some bodyweight exercises and a heavy backpack for added resistance – perfect for the home gym trainee or the traveling workoutaholic. Check it out…
Video Title: The Swole Ninja Workout
Video Description: Hey Guys! In this video I am going to show you how to take your backpack and simple exercises and use them to get ripped right in time for the beach season!
Here’s the workout summary:
Repeat 5-10X (less if you’re a beginner, more if you’re advanced):
Push ups (10-20 reps)
Squats (10-20 reps)
Close grip push ups (10-20 reps)
Alternating Lunges (10-20 reps)
I like this workout. It’s a decent, simple standalone workout you can do at home or on the road if you have access to a backpack and something to put in it for added weight (e.g. bags of rice, water bottles, books, weight plates, your harmonica collection, etc.).
Is this a balanced and periodized complete workout program? Of course not! None of Mike’s Youtube vids are.
But for what it is, this one is all right.
Of course, it would be irresponsible of me not to mention that you should use proper technique during all of the exercises. And in particular, do not – I repeat, do not – perform your squats the way Mike does in this video. Just don’t. Call me the form police or a technique Nazi, but that was very poor squat form…too wide of a stance, knees bowing in, limited ROM…’nuf said.
Also, let me just say that 5 rounds of this would be a challenging workout even for many advanced trainees. So, feel free to totally change the overall volume of the workout. I mean, let’s say you put 24 pounds of rice into your backpack, and then did 10 rounds of this workout at 20 reps a piece (heh, if you could). That would be 200 squats, 400 pushups, and 400 lunges – with 25 extra pounds attached to your torso. And yes, that adds up to a thousand reps, which is something I can see some elite Navy SEALs doing for “fun,” but not your average Youtube exercise enthusiast. Heck, even half of that volume would be excessive for most trainees.
So, if you can’t do 20 reps, do 10. And if 10 is too many, then drop the backpack entirely. And if you can’t do 10 reps of each exercise, then you have no business putting this into a circuit and doing multiple rounds of it. But you know this stuff already. Obviously, this is just a generic workout video on Youtube. So, if you’re going to use it, make it personal. Scale it to your conditioning level and don’t feel that you must do the max recommended workout at all costs, when a fraction of that workout could get you excellent results in-and-of-itself. Train smarter, not harder.
Now, if you enjoyed this type of workout and you do want a periodized, balanced, complete workout program, then Mike Chang’s Six Pack Shorcuts program may suit the bill. Check out my Six Pack Shortcuts Review if you’d like to find out if it’s right for you – your needs, goals, and unique circumstances.