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Here’s a Ninja workout you can do right now with zero equipment

Sarah Schoback shares one of the workouts she has written for busy parents.

Sarah Schoback/Instagram

Two-time American Ninja Warrior competitor Sarah Schoback knows the struggles of fitting fitness into an already busy life. Sarah is mom to two small girls and the owner of Obstacle Academy, where she is also a coach. On top of that, she has to make time for her own training to make sure she’s ready for her next chance at the American Ninja Warrior course.

In an interview with Sarah, she told us how she likes to help moms (and dads!) looking to find a way to incorporate exercise into their day with at-home workouts. “I gave them workouts that they could do in their home with things that they have at home,” Sarah said. “Things like using their own kids. Just to help them, one, be able to tie in their own kids and have fun with that, and two, it’s really hard to get to a gym. Being able to do workouts at home really saves a lot of time.”

Sarah shared one of those workouts with us and we’ve included it below. Be sure to read her advice first and remember to take things one step at a time. Even if you don’t get anywhere near the numbers she suggests, doing ANYTHING at all is just the start you need for today. Take care of yourself and have fun with it!

At home workout with Sarah Schoback

“It is meant to be done throughout the day but can be done all at once. The numbers can be adjusted based on your abilities and what you feel comfortable with. Maybe start with lower numbers if just starting out or higher numbers if you feel you are ready.

I know parents are busy running here and there for their kids so I tell them to do what they can in smaller moments of time . I always advise parents to either get a small white board or a notebook to track throughout the day. They can also have their kids do the workouts with them as a fun way to help kids see the importance of staying healthy.

These are exercises that do not require you to purchase anything so anyone, anywhere can do them.”

(We’ve included some clips of Sarah working out at home below. They are not a reflection of how the exercises in this workout are performed.)


  • 100 walking lunges

Place feet one stride length apart forward and back. Bend back knee towards the ground to 1” off the ground which will bend your forward knee as well. Bring your back knee back up putting both legs back in a straight position. Then stride back leg to now be one stride length in front of previous front leg like you walked one step and repeat the same motion.

  • 75 squats

Stand with feet a little wider than shoulder-width apart, hips stacked over knees, and knees over ankles. Roll the shoulders back and down away from the ears. Extend arms out straight so they are parallel with the ground, palms facing down. Unlock the hips slightly bringing them back. While the butt starts to stick out, make sure the chest and shoulders stay upright, and the back stays straight. Keep pushing hips backward as the knees begin to bend. Engage core with bodyweight in the heels, explode back up to standing, driving through heels.


  • 30 leg lifts

Lay flat on your back. Lift legs off the ground as high as you can go then lower your legs to 1” above the ground.

  • 30 windshield wipers

Lay flat on your back. Lift legs off the ground and move them side to side.

  • 50 sit ups

Lay flat on the ground and find something to brace your feet under. Bend your knees, cross your arms on your chest then sit up while keeping your feet braced, bringing elbows above your knees. Try to make sure you are engaging your core muscles rather than depending on your legs to lift you up.

(Here’s an example of Sarah tucking her feet under a chair, the way she recommends above.)


  • 5 sets wide grip for two minutes each set

Find two wide, heavy books, weights, or anything heavy you can pinch between your thumb and the rest of your fingers. Place arms at your sides but not touching your body. Place book between thumb and rest of your fingers pinch as hard as you can for 2 minutes.

  • 5 sets door frame or 2” by 4” hangs

Find a strong door frame that will support your weight. Place one hand on each side of the door frame, lift legs off the ground and hang as long as possible. Repeat.


  • 25 chair dips

Sit on the edge of a chair and grip the edge of the chair with your hands. Place your heels on the ground about 18” in front of the chair and hold yourself up using your triceps. Lower yourself until your elbows are bent between 45 and 90 degrees. Keep your shoulders down, away from your ears. Slowly push yourself back up to the start position and repeat.

  • 20 wall hand stands

Stand against a wall then bend down till your hands reach the ground. Slowly walk feet up the wall while slowly moving hands closer to the wall. Go until you’re hands are about 6” from the wall. Hold for a few seconds then slowly walk your feet back down the wall while moving your hands forward. Repeat.

  • 50 push ups

Set your hands at a distance that is slightly wider than shoulder-width apart. Place your feet either shoulder width apart or both together, which ever feels more comfortable for you. Your body should be in a straight line. Head should be looking slightly ahead of you, not straight down. Steadily lower yourself until your elbows are at a 90 degree angle or smaller and then push back to initial position.