TMNT Calisthenics Workout: Real Life Ninja Turtles Workout
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In this episode of the Character Training series, we are going to be covering the full 3-day calisthenics workout inspired by the Teenage Mutant Ninja Turtles!
One important factor when it comes to learning ninjutsu is having full control of your bodyweight in terms of agility, strength, endurance and mobility!
In this workout we will cover all those methods. And you can also utilize this workout with the main TMNT workout.
Since we already covered the full breakdown on that one, we will get straight to the workout in this episode.
And in case you missed it, you can check it out here.
Want to learn more about Calisthenics?
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 The Teenage Mutant Ninja Turtles.
Let's get into it!
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Workout frequency: 3 days
Training description: This 3-day calisthenics workout combines the training principles of the Ninja Turtles that will enable you to look and perform like them! This workout will also include weighted calisthenics.
Day 1: Leonardo’s Balanced Strength and Focus
Warm-Up:
5 minutes of jump rope or dynamic stretching
2 sets of Ninja crawls (bear crawls with added push-ups) - 30 seconds
Workout:
Weighted Pull-ups (back and arms): 4 sets x 6-8 reps (add weight if needed, or use bodyweight)
Pistol Squats (legs and balance): 4 sets x 6-8 reps per leg (use assistance if necessary)
Plank to Push-up (core and shoulders) 4 sets x 10 reps
Weighted Dips (chest and triceps) 4 sets x 6-8 reps
L-sit Hold (core): 4 sets x 20 seconds
Mental Focus:
5 minutes of meditation or focused breathing (Leonardo’s calm mind technique)
Day 2: Michelangelo’s Speed and Agility
Warm-Up:
5 minutes of jump rope
2 sets of burpees x 30 seconds
Workout:
Clapping Push-ups (explosive chest and triceps): 4 sets x 8-10 reps
Box Jumps (legs and explosiveness): 4 sets x 10 reps (use a sturdy box or platform)
Mountain Climbers (agility and core): 4 sets x 30 seconds
Weighted Step-Ups (legs and glutes): 4 sets x 10 reps per leg (use a weighted vest or dumbbells)
Flutter Kicks (core and endurance): 4 sets x 30 seconds
Agility Drill:
3 rounds of shuttle sprints (30 seconds sprint, 30 seconds rest)
Day 3: Raphael’s Power and Intensity
Warm-Up:
5 minutes of dynamic stretches
2 sets of push-ups x 20 reps
Workout:
Weighted Push-ups (chest, shoulders, triceps): 4 sets x 6-8 reps (weighted vest or plates on back)
Bulgarian Split Squats (legs and glutes): 4 sets x 8 reps per leg (use weight for added difficulty)
Chin-ups (arms and back): 4 sets x 6-8 reps (weighted if possible)
Weighted Decline Sit-ups (core and intensity): 4 sets x 10-12 reps (hold a weight plate for added resistance)
Handstand Push-ups (shoulders and triceps): 4 sets x 6-8 reps (use wall for support if needed)
Explosive Drill:
2 sets of burpee pull-ups x 30 seconds (Raphael’s raw intensity)
Optional Mobility Work: Donatello’s Flexibility
End each day with 15-20 minutes of mobility work (Donatello-inspired precision)
Dynamic stretches (hip mobility, shoulder circles)
Yoga poses (downward dog, pigeon pose, child’s pose)
Foam rolling for recovery
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