The Last Ronin Calisthenics Workout

Written By Chris Juarbe

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In this segment of the Character Training series, we are covering the Last Ronin, aka Michelangelo from the TMNT series!

Our TMNT workouts are definitely well-received! We've covered the TMNT entirely, The Last Ronin, and the TMNT martial arts workouts in their respective training episodes.

Since we've already covered the full breakdown, we are going straight into the training program!

You can check out if you missed the full Last Ronin training breakdown here.

Want to learn more about Calisthenics?

Check out the best methods to make your bodyweight workouts AWESOME without overtraining, compromising simplicity, or plateauing.

And for those that want more awesome free workouts, you can check them out in our training lists:

Don't worry—we have plenty of additional resources to apply to your training.

Note: This workout is strictly based on Calisthenics. It is tailored for those who may want to avoid committing to a gym membership or simply prefer bodyweight workouts.

This workout will be a full calisthenics workout inspired by TMNT's The Last Ronin.

Let's get into it!

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Workout Frequency: 1 day (repeatable)

Training Description: This workout is made to get you strong, build robustness and ninja related capabilities like The Last Ronin

Phase 1: Calisthenics Strength Mobility 

  1. Warm-Up 

    • Jumping Jacks: 1 minute

    • Arm Circles: 30 seconds each direction

    • Leg Swings: 1 minute (30 seconds each leg)

    • High Knees: 1 minute

    • Dynamic Stretching: 1 minute

  2. Calisthenics Strength 

    • Push-Ups

      • Standard: 3 sets of 15-20 reps

    • Pull-Ups

      • Standard: 3 sets of 10-15 reps

    • Pistol Squats

      • 3 sets of 10 reps each leg

    • Dips

      • 3 sets of 15-20 reps

  3. Mobility 

    • Dynamic Hamstring Stretch: 1 minute

    • Hip Circles: 1 minute each direction

    • Shoulder Dislocates with a band: 1 minute

Phase 2: Ninja Skills and Plyometrics 

  1. Plyometric Drills 

    • Explosive Push-Ups: 3 sets of 10 reps

    • Box Jumps: 3 sets of 10 reps

    • Broad Jumps: 3 sets of 10 reps

    • Lateral Bounds: 3 sets of 20 reps

  2. Ninja Skills

    • Precision Jumps: 3 sets of 10 reps

    • Vault Drills: 3 sets of 10 reps (focus on different vaults like speed vault, kong vault)

    • Balance Beam Walks: 3 sets of 1 minute (use a low, safe surface)

Phase 3: Core Circuit

  1. Plank Variations

    • Standard Plank: 1 minute

    • Side Plank: 1 minute each side

    • Plank to Push-Up: 1 minute

  2. Core Exercises

    • Bicycle Crunches: 3 sets of 30 reps

    • Hanging Leg Raises: 3 sets of 15 reps

    • V-Ups: 3 sets of 20 reps

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Chris Juarbe
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