"Do you want to be a #ninjawarrior?" Efron asks his followers in the video of the training session, set to the upbeat Wham! classic Wake Me Up Before You Go-Go.
In the video, the lads can be seen taking on the infamous Ninja wall, completing a series of climbs, and flipping off a trampoline into the foam pit. One clip from the video even shows Efron taking a huge stumble.
Efron is no stranger to Ninja Warrior training, with the trend forming a large part of his Baywatch-body workout routine. Clearly a skilled ninja in his own right, Efron has been training with stunt man and seven-time American Ninja star Flip Rodriguez, who sustained some pretty serious hand injuries during this particular training session, if his own Instagram stories, featuring his bloodied palm, are anything to go by.
Ninja style training has taken the world by storm in recent years, including down under in Australia. Even before the local version of the show debuted early last year, ninja-style gyms had been popping up across the country. And while we can't promise you Efron-style skills right off the bat, we do have a handy bodyweight circuit that can set you on the ninja path. Try this Ninja-specific workout from 2017 grand-finallist Nathan McCallum. It's brutal on the upper body, but it will shred any vestiges of belly fat while building gymnastic strength from head to toe.
Do 3 sets of 12 reps for each exercise. Rest 60-90 seconds between sets.
With your hands double shoulder-width apart, lower yourself over your right hand so that your left arm straightens. Repeat on the other side. “These are a great way of getting rid of strength imbalances in your upper body,” says McCallum.
Air squat jumps
Drop into a deep squat, your thighs at least parallel to the ground. Explode up, jumping as high as possible. Land softly, immediately lowering into the next squat jump.
Stand beneath a high chin bar. In one fluid motion, drop to your chest, push back to your feet, jump up, grab the bar, and complete a chin-up. “This is a big compound move that will build serious full-body strength,” says McCallum.
Hanging leg raises
Grab a high chin bar with an overhand shoulder-width grip. Maintaining a slow, 3-count tempo, raise your legs until they’re parallel to the floor, then lower. “This torches both your core and grip at the same time,” says McCallum.