Fitness

Michelle Warnky will have you training like an American Ninja Warrior

#WarnkyChallengeWednesday will never let you be bored at the gym again.

By Nikki Lee@anwnation Mar 16, 2017, 2:13pm PDT

The last time we saw Michelle Warnky on American Ninja Warrior, she was showing off her strength on the Philadelphia course.

She’s a repeat American Ninja Warrior athlete and has competed at the National Finals multiple times. She’s a force.

She’s also known for inspiring other Ninja Warriors. Case in point is her Instagram account. She’s created a little something called #WarnkyChallengeWednesday.

Each week, she issues a brutal, fresh, punishing workout challenge. While being slightly evil, they’re designed to push you to a whole new level.

Why are there even six different types of pull ups?!?

Today's #warnkychallengewednesday was brutal! Thanks to @dimmufitz for showing me a post by @crossmove_stripes that had a lot of pull-up variations to spice things up. Here's the workout I did, and I might attempt some more rounds tonight! Have fun and warm-up well with @shanon_paglieri @chriswarnky Peggy ️Lauren 6 reps of each (I did 4 reps the second round), 20-30 secs rest in-between (if needed), 2-3 sets: 1- Around the clock 2-Commando (alternate sides of bar) 3-Typewriters 4-Headbang 5-Assisted one arm or archer style 6-towel or bungee pull-ups (sorry, forgot on our first round!) 7-Legless rope climb

A post shared by Michelle Warnky (@michellewarnky) on Mar 15, 2017 at 4:38pm PDT

How to get your friends to stop taking your calls.

I totally forgot it was Wed with our crazy schedule, haha, but it's only 9pm in Cali! Fun #warnkychallengewednesday for you today that @amurraycan_ninja showed @nvr_gvup @ethanswanson.ninja and I at the fun house of @jessiegraffpwr ! Get several friends, a medicine ball, do a v-sit the whole time, and pass it around to each other and see who can go the longest! I didn't focus on keeping my legs straight, but you are supposed to and I will next time :) Super awesome ab workout, enjoy!

A post shared by Michelle Warnky (@michellewarnky) on Mar 8, 2017 at 9:55pm PST

The longest song in the history of the world.

Happy #warnkychallengewednesday ! Today's challenge is the 'Bring Sally Up' song to pull-ups...it's awful, haha! Almost 4 mins and about 30 reps. All the way up and down on those pull-ups, and you shouldn't kip if possible. Feel free to do a different exercise to it too, if pull-ups doesn't work for you :) Fun times with @jamierahn @kevin_the_bull and Reese all joining me on this one at @rockfitninjas ! And it's the worst time for someone to get a phone call!!! Full video will be on my FB page I've only made the full song once before, and today was not that day! Tag me if you do it, I'd love to see it :)

A post shared by Michelle Warnky (@michellewarnky) on Feb 22, 2017 at 7:11pm PST

Okay, even Michelle said this one was hard.

Today's #warnkychallengewednesday is from a video I saw at @world_full_of_athletes done by @HmikaH87 . My core is decent, but not amazing, so this is something for me to work on :) Have fun with it and feel free to share videos and tag me in them! I know many of you will have no problem with this, enjoy! Those who are challenged by it, keep your core tight and don't go further than your able (unless you just drop like me, haha!). And I am very aware of how often I said 'so' and 'basically', haha! Not great at unrehearsed things, another thing to work on!

A post shared by Michelle Warnky (@michellewarnky) on Feb 15, 2017 at 7:14pm PST

Can we just veto the four minute squat, though?

Hey everyone! Been a busy day, but wanted to get my #warnkychallengewednesday out! I'll post my full video on Facebook. Thank my friend Daniil from Kazakhstan who taught me the 4 minute squat (then the 6 min )! Basically a really slow squat. Be wise if you have injuries, start shorter depending on where you are at. If you need to stop, no worries, just stand up. I generally tell people to start with 1 min which is also hard, but figured some of you would want even more of a challenge! @jamierahn and I (and random friends we pull in!) do this every year in Vegas during @ninjawarrior facing #mtmidoriyama ! We try to add a minute each year, and failed badly this past year at 7 or 8 minutes!!

A post shared by Michelle Warnky (@michellewarnky) on Feb 1, 2017 at 8:02pm PST

Here’s some Ninja Warriors trying out #WarnkyChallengeWednesday for themselves.

Jesse Labreck

@abeird - ninjaing can be rough ・・・ Jesse and Allyssa Try to do Ninja Things: Part 1 of 4. @flexlabreck and I realized we're not so great at stuff. But we tried really hard. #warnkychallengewednesday #onearmlockoff #girlswithmuscle #strong #fitness #fitfam #ninja #americanninjawarrior #anw #ninjawarrior #flexlabreck #flex

A post shared by Jesse Labreck (@flexlabreck) on Nov 10, 2016 at 2:01pm PST

Nate Burkhalter

My attempt at @michellewarnky's #warnkychallengewednesday. How many weighted (80 lb) pull-ups can you do? We'll call this 4.5 reps. For reference, I weigh 185 lbs. I'm embarrassed this is all I can do, but I'm posting anyway. I'll blame it on the jet lag and no sleep . This is good motivation to start building back strength after the shoulder injury. Sorry, poor audio quality. Thanks for filming @theywenttojared

A post shared by Nate Burkhalter (@nateburk) on Jan 27, 2017 at 10:44am PST

Chris Boehm

Tried the #warnkychallengewednesday for this week! I got 1:10 (this video is sped up), with very little warm up. I'm going to try this again soon after a good warm up to see if I fair better. The challenge is to hang with your arms at L shape for as long as possible like @akbar_gbaja always tells us. Give it a shot! @michellewarnky

A post shared by Chris Boehm (@ginganinja_anw) on Feb 10, 2017 at 3:46pm PST

Well now we understand how she’s always ready for American Ninja Warrior! (Also, it’s important to note that she met a chicken on an airplane)

Had a fun surprise today meeting #jokgu on the plane on the way home. Jokgu is a chicken who plays the keyboard and was just on #americasgottalent and #jimmyfallon ! I had many great adventures this past week with friends, be it it's also good to be home, and try to catch up on sleep, work, life, and so much else. Life is full of ups and downs, and it was a blessing to enjoy this fun, simple moment with the chicken on the plane, haha!

A post shared by Michelle Warnky (@michellewarnky) on Mar 10, 2017 at 8:23pm PST