30-DAY NINJA CHALLENGE

01 – speed: high knees [video how-to]
02 – flexibility: side-to-side lunges [video how-to]
03 – strength: push-ups
04 – stealth: wall sit
05 – grit: up and down planks [video how-to]
06 – balance: one-leg stand
07 – endurance: climbers [video how-to]
08 – core control: hollow hold
09 – combat: punches  [video how-to]
10 – focus: side kicks [video how-to]
11 – coordination: alt arm / leg raises [video how-to]
12 – grip: clench / unclench [youtube video]
13 – explosives: burpees [video how-to]
14 – concealment: elbow plank hold
15 – strategy: lunges [video how-to]
16 – awareness: side leg raises [video how-to]
17 – willpower: knee-to-elbow crunches [video how-to]
18 – agility: side-to-side jumps [video how-to]
19 – mindfulness: meditation
20 – discipline: raised legs hold
21 – concentration: chest squeeze [youtube video]
22 – fortitude: plank rotations [video how-to]
23 – discipline: calf raise hold
24 – power: jump squats [video how-to]
25 – resilience: reverse plank hold
26 – plasticity: plank walk-outs [video how-to]
27 – spirit: jumping lunges [video how-to]
28 – precision: shoulder taps [video how-to]
29 – courage: overhead punches [video how-to]
30 – commitment: squat hold punches [video how-to]