TMNT Jump Rope Workout Plan: Real Life Ninja Turtles Training
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In this episode of the Character Workout series, we are covering the jump rope workout routine inspired by the Teenage Mutant Ninja Turtles!
Skipping rope has amazing benefits that correlate to the performance of a ninja. From explosiveness, to footwork, agility, endurance and more!
This workout will complement the rest of the TMNT workouts we have for you, that you can check out after this one!
Since we already covered the full breakdown, we will be getting straight into the full workout in this post!
In case you missed it, you can check it out here.
Want to learn more about Jump Rope workouts?
Check out all the amazing benefits that come with skipping rope, and how it’s the ULTIMATE fat loss/muscle building tool!
(COMING SOON)
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 below that you can also apply to your training.
Note: This workout will be strictly centered on skipping rope paired with other forms of training. It is mainly tailored for those who need an active recovery day or simply just want something different out of their training.
This workout will be a full jump rope 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 jump rope workout inspired by the Ninja Turtles combines agility, strength, and endurance with jump rope, calisthenics, and kettlebell exercises. Each day focuses on a different turtle's style and abilities, giving you a full-body workout.
Day 1: Leonardo’s Precision and Core Control
Focus: Balance, core strength, and endurance.
Jump Rope Circuit:
Warm-up: 5 minutes light jump rope (alternating feet, side swings).
Precision Jump Rope (3 rounds):
1 minute of high knees
1 minute of side-to-side jumps
30 seconds rest
Calisthenics Circuit:
Plank to Push-Up: 3 sets of 12 reps (focus on core engagement)
Pistol Squats: 3 sets of 8 reps each leg (balance and strength)
Russian Twists with Kettlebell: 3 sets of 20 reps (use light-to-medium weight)
Core Conditioning:
Plank Holds: 3 sets of 1 minute
Landmine Rotations (or Russian twists): 3 sets of 15 reps per side
Finisher: 5 minutes jump rope (freestyle) to maintain flow and rhythm, focusing on smooth transitions.
Day 2: Raphael’s Power and Explosiveness
Focus: Explosive power and full-body strength.
Jump Rope Power Circuit:
Warm-up: 5 minutes of alternating feet jump rope (moderate pace).
Power Jump Rope (3 rounds):
1 minute of double unders or high knees
1 minute rest
Calisthenics & Kettlebell Strength Circuit:
Kettlebell Swings: 4 sets of 15 reps (explosive hip power)
Push-Ups with Clap: 4 sets of 10 reps (explosiveness)
Jump Squats: 4 sets of 12 reps
Explosive Conditioning:
Burpees: 3 sets of 10 reps
Mountain Climbers: 3 sets of 30 seconds
Finisher: 3 rounds of jump rope sprints (30 seconds on, 30 seconds off). Focus on maximum speed.
Day 3: Michelangelo’s Speed and Agility
Focus: Quickness, agility, and flexibility.
Jump Rope Agility Circuit:
Warm-up: 5 minutes jump rope (side swings, backward skipping, crossover).
Agility Jump Rope (4 rounds):
30 seconds of fast feet
30 seconds of lateral jumps (side-to-side)
30 seconds rest
Calisthenics Circuit:
Jump Rope Freestyle: 3 rounds of 2 minutes (any combination of crossovers, side swings, etc.)
Lateral Push-Ups: 3 sets of 12 reps (moving side-to-side)
Box Jumps or Tuck Jumps: 3 sets of 10 reps
Flexibility & Speed:
Jump Rope Skipping Intervals (1 minute slow pace, 1 minute fast pace) for 6 minutes
Kettlebell Windmills: 3 sets of 10 reps (enhance shoulder mobility and core)
Finisher: 5 minutes jump rope freestyle, focusing on speed and fluidity.
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