Teenage Mutant Ninja Turtles Kettlebell Workout Plan: Real Life TMNT Training
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In this segment of the Character Training series, we are going to be going over the full workout routine inspired by the Teenage Mutant Ninja Turtles, with ONLY kettlebells!
And some bodyweight…
As ninja, training your stealth, agility and fighting skills are important, but ensuring you have the strength to move your body in awkward patterns is more vital and this is where the kettlebells come in!
Not only will you train with the intent of building a stronger body, but you will also reap the benefits of maximizing those precise movement patterns with added resistance!
That is exactly what we are going to focus on in this workout. That way, you can train for the robustness and performance like the TMNT!
SInce we already went through the full breakdown, we are going to go straight into the workout in this one!
And in case you missed it, you can check it out here.
Want to learn more about Kettlebell Training?
Check out why it's one of the superior training methods before diving into this workout.
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 Kettlebells and some Calisthenics. It is tailored for those needing more space or budget for a gym.
This workout will be a full Kettlebell workout inspired by The Teenage Mutant Ninja Turtles.
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Workout frequency: 3 days
Training description: This plan incorporates a solid blend of strength, power, agility and precision while using kettlebells and calisthenics for well rounded performance!
Day 1: Power & Precision (Leonardo and Raphael)
Warm-up:
Jump rope or light jog – 5 minutes
Dynamic stretches (leg swings, arm circles) – 3 minutes
Workout:
Kettlebell Deadlifts
• 4 sets of 8 reps
Push-ups
• 4 sets of 12-15 reps
Kettlebell Swings (Power)
• 4 sets of 15 reps
Burpees (Raphael Intensity)
• 3 sets of 15 reps
Goblet Squats with Kettlebell
• 4 sets of 10 reps
Plank Hold
• 3 sets of 1 minute
Cooldown:
Stretching or yoga flow – 5-10 minutes
Meditation – 5 minutes (Leonardo’s mental discipline)
Day 2: Agility & Functional Strength (Michelangelo and Donatello)
Warm-up:
Agility ladder drills – 3 minutes
Arm circles, leg swings – 2 minutes
Workout:
Kettlebell Clean and Press
• 3 sets of 8 reps per side
Pull-ups (or Inverted Rows)
• 3 sets of 8-10 reps
Plyometric Box Jumps
• 3 sets of 10 reps
Single-Leg Kettlebell Deadlifts
• 3 sets of 10 reps per side
Kettlebell Windmill (Donatello’s Functional Strength)
• 3 sets of 6 reps per side
Freestyle Movement or Shadowboxing (Michelangelo’s Fluidity)
• 5 minutes
Cooldown:
• Stretching, mobility work – 5-10 minutes
• Light yoga flow (focus on flexibility) – 5 minutes
Day 3: Tactical Strength & Explosiveness (All Turtles)
Warm-up:
• Jumping jacks or jump rope – 5 minutes
• Dynamic stretches (hip openers, shoulder mobility) – 3 minutes
Workout:
Kettlebell Snatch (Explosiveness)
• 3 sets of 6 reps per side
Push-ups with Rotation (Tactical Precision)
• 3 sets of 10 reps per side
Kettlebell Front Rack Squats
• 3 sets of 8 reps per side
Jump Squats (Raphael’s Explosiveness)
• 3 sets of 15 reps
Kettlebell Farmer’s Walk
• 3 sets of 40 meters
Mountain Climbers (Michelangelo’s Agility)
• 3 sets of 30 seconds
Cooldown:
Static stretches (hip flexors, hamstrings, chest) – 5 minutes
Meditation or deep breathing exercises – 5 minutes (mental clarity)
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