The Last Ronin Kettlebell Workout Plan: Real Life Ninja Turtle Training
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In this segment of the Character Training series, we are going to go over the full 3-day comprehensive Kettlebell workout plan inspired by Michealangelo, The Last Ronin.
In this storyline, Mikey is known for getting insanely jacked because of his mutagen, as well as his incredible healing factor, strength and durability.
And even though we have the full 5-day Last Ronin workout, there was one thing I was thinking…
And that is Kettlebells are far superior when it comes to increasing your attributes in all areas of performance!
And that is exactly what we see in Mikey’s physique in the series. A jacked physique, insane amounts of skill as well as conditioning!
Since we already covered the full workout plan, we are going to go straight into the workout in this post.
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 below that you can also apply to your training.
Note: This workout is strictly based on Kettlebells and some Calisthenics. It is tailored for those who may not have the space or budget for a gym.
This workout will be a full kettlebell workout inspired by Michelangelo from The Last Ronin.
Let’s get into it!
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Workout frequency: 3 days
Training description: This routine will build a well-rounded, agile, and powerful body, embodying the principles of Michelangelo as the Last Ronin.
Day 1: Agility and Speed
Warm-Up:
Jump Rope: 3 minutes
Dynamic Stretches: Leg swings, arm circles, and hip rotations (5 minutes)
Workout:
Kettlebell Swings (Explosiveness)
4 sets of 15 reps
Box Jumps (Agility)
4 sets of 10 reps
Kettlebell Snatch (Power and Precision)
4 sets of 8 reps per side
Burpees (Full-Body Agility)
4 sets of 12 reps
Pistol Squats (Balance and Strength)
4 sets of 5 reps per leg
Kettlebell Turkish Get-Up (Stability and Control)
3 sets of 5 reps per side
Cool-Down:
Static Stretches: Hamstrings, quads, shoulders (5 minutes)
Deep Breathing: 3 minutes
Day 2: Resilience and Endurance
Warm-Up:
Light Jogging or Rowing: 5 minutes
Mobility Drills: Shoulder circles, hip openers, ankle rotations (5 minutes)
Workout:
Kettlebell Clean and Press (Strength and Endurance)
5 sets of 8 reps per side
Pull-Ups or Chin-Ups (Upper Body Strength)
5 sets to failure
Kettlebell Front Squats (Leg Strength and Endurance)
4 sets of 12 reps
Push-Ups (Variations: Diamond, Explosive) (Upper Body Endurance)
4 sets of 15 reps
Kettlebell Deadlift (Full-Body Strength)
4 sets of 10 reps
Plank to Push-Up (Core and Stability)
4 sets of 12 reps
Cool-Down:
Stretching: Focus on hamstrings, chest, and back (5 minutes)
Mindfulness/Meditation: 5 minutes
Day 3: Versatility and Precision
Warm-Up:
Shadowboxing or Light Sparring: 5 minutes
Joint Mobility: Neck rolls, wrist stretches, spinal twists (5 minutes)
Workout:
Kettlebell Windmill (Core Strength and Flexibility)
4 sets of 6 reps per side
Handstand Push-Ups (Upper Body and Core Control)
4 sets of max reps
Kettlebell Figure 8 (Coordination and Precision)
4 sets of 12 reps
L-Sit Pull-Ups (Core and Upper Body Strength)
4 sets to failure
Kettlebell Offset Lunges (Balance and Versatility)
4 sets of 10 reps per leg
Bear Crawl (Full-Body Coordination)
4 sets of 20 meters
Cool-Down:
Static Stretches: Focus on hips, shoulders, and lower back (5 minutes)
Visualization Exercise: 3 minutes
Additional Notes:
Rest Between Sets: 60-90 seconds
Intensity: Adjust the weight and reps to match your fitness level, focusing on form and control.
Progression: Increase the weight, reps, or intensity as you get stronger and more conditioned.
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