At a petite 4′ 11″, Kacy Catanzaro invokes the fearsomeness of a Peter Pan understudy. It’s a bit hard to imagine she’s the leading woman on American Ninja Warrior, a show that asks contestants to scale walls, run up vertical ramps and fling themselves between wobbly polls like a flying squirrel. She was also the first woman to complete their near-impossible finals course (you can see this in all its glory here). Catanzaro, who is now sponsored by Pom, and boyfriend, coach, and fellow ninja Brent Steffensen believe that even non-ninjas can mirror their daily strength workout — though we’ll understand if you’re skeptical after watching the video. They break it down in this six-move workout that will ready you to Spiderman up a 30-foot elevator shaft along with look and feel a whole lot fitter.