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Allyssa Beird shares some of her favorite workouts on Instagram

Her Instagram account is filled with workouts and motivational posts, so we wanted to share a few of them as we get psyched for season 12.

American Ninja Warrior - season 11 Photo by: David Becker/NBCU Photo Bank/NBCUniversal via Getty Images via Getty Images

Allyssa Beird has competed in four seasons of American Ninja Warrior, making to Stage One of the National Finals three times and Stage Two once (season nine). Ever since she first appeared in season eight, the elementary school teacher has been setting records: first woman to be the first finisher in City Qualifiers, second woman to attempt Stage Two, and the sixth woman to ever beat the Warped Wall.

In doing so, Allyssa has not only become even more of a role model for her students, but for aspiring Ninjas everywhere. Her Instagram account is filled with workouts and motivational posts, so we wanted to share a few of them as we get psyched for season 12.

Warming up is just as important as the workout itself.

Love leg day? This one’s for you.

Hit it all in this full-body workout.

View this post on Instagram

At home workout! This is designed to take 45-60 minutes and can be customized with time, reps, and weight to fit your own fitness goals and abilities! Warm-up (Video 1): 30 seconds each ▪︎Lunge walks > push to toe ▪︎Inchworms with pushup ▪︎5 high knees > drop to pushup ×2 Workout Part 1 (Video 2): Alternate pull ups and interval sets (i.e. 15 pull ups, interval set, 12 pull ups, interval set, etc.) ☆Pull ups: 15/12/10/8/5 ☆Interval set (30 on/30 off): ▪︎Loaded beast > squat jump with 20 lbs ▪︎Squat shuffle x2 > squat jump ▪︎Dynamic stair lunge jumps Workout Part 2 (Video 3): ▪︎Pushups x20 ▪︎Core x50 (Round 1 - flat crunches) (Round 2 - butterfly crunches) (Round 3 - superman flutters) ▪︎Oblique crunches with 20 lbs x15 ×3 Workout Part 3 (Video 4): ▪︎Lateral lunge with 20 lbs x10 each ▪︎Pull up negative 30 seconds ▪︎Tricep row with 20 lbs x15 ×3 For the interval set, I originally had the times set for 40 on and 20 off. That was hard and I knew I wouldn't have quality reps by about round 3, so I changed it to 35 on and 25 off. I still felt like that was too much, so I settled on 30 on, 30 off. Listen to your body! Quality is always the first goal with reps in order to prevent injury and actually work the muscles as intended. Keep your heartrate up, but this workout is NOT intended to bring you to max heartrate. If you feel it is, give yourself more rest time between sets! Song: NOSEBLEEDS by Kevin Hackett #ninja #americanninjawarrior #ninjawarrior #anw #anw12 #training #strong #workout #quarantineworkout #athomeworkout #legday #core #pullups #cardio

A post shared by Allyssa Beird (@allyssabeird) on

Don’t forget to stretch!

And always have fun!

Season 12 of ANW will premiere on Monday, September 7th—mark your calendar and tune in to see how Allyssa and the rest of the Ninjas do!