Teenage Mutant Ninja Turtles Martial Arts Workout

Written By Chris Juarbe
Ninja Turtles Workout

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In this segment of the Character Training series, we are launching our character martial arts index with the TMNT!

We've already covered two different Ninja Turtles Workouts, including the standard TMNT workout plan and the breakdown of The Last Ronin.

Since we've already broken down the two, that won't be required for this workout - so we will get straight into it!

If you missed it, though, you can check it out here.

Want to learn more about Martial Arts Training?

You can check out the complete guide on proper strength training for Martial Arts Performance.

And for those who want to check out our excellent free workouts, you can check them out here:

Don't worry—we have plenty of additional resources below that you can also apply to your training.

Note: This workout is strictly martial arts, with some aerobics and calisthenics. It is split into four different phases: the warm-up, bodyweight circuit, drills, and cool-down. This will be one repeatable workout you can use with any workout on our index that you see as the best fit.

This is a full martial arts workout routine inspired by the Teenage Mutant Ninja Turtles.

Let's get into it!

TMNT Workout

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Workout frequency: 1 day

Training description: This workout will help you achieve the fighting prowess of the TMNT!

Phase 1: Warm-Up

The Turtles always start their training with some dynamic movements to get their bodies ready for action.

Dynamic Stretching (10 minutes):

  1. Arm Circles: 1 minute forward, 1 minute backward.

  2. Leg Swings: 1 minute per leg (front to back and side to side).

  3. Torso Twists: 1 minute.

  4. High Knees: 2 minutes.

  5. Butt Kicks: 2 minutes.

  6. Jumping Jacks: 2 minutes.

Phase 2: Calisthenics Circuit

This circuit will build strength and endurance, much like the intense training the Turtles undergo.

Complete 3 rounds with minimal rest between exercises:

  1. Push-Ups (Leonardo Style): 15 reps. Focus on form and control, imagining wielding dual katanas.

  2. Pull-Ups (Donatello Style): 10 reps. Think of climbing walls or swinging your bo staff.

  3. Double Unders (Raphael Style): 1 minute. Explosive power, like Raphael’s raw strength.

  4. Burpees (Michelangelo Style): 1 minute. Quick and agile movements, reflecting Mikey’s speed.

  5. Mike Tyson Pushups: 1 minute. Core stability, power.

Phase 3: Drills

These drills are designed to hone martial arts skills, reminiscent of the training Splinter puts the Turtles through.

Complete each drill for 3 minutes with a 1-minute rest between drills:

  1. Shadow Boxing (Leo’s Precision): Focus on precise, controlled movements. Visualize fighting Shredder.

  2. Bo Staff Twirls (Donnie’s Technique): Use a broomstick if you don’t have a staff. Practice twirling and striking.

  3. Kicking Drills (Raph’s Power): Alternate front kicks, side kicks, and roundhouse kicks. Aim for strength and power.

  4. Nunchaku Drills (Mikey’s Speed): If you don’t have nunchucks, mimic the movements with small weights or even socks. Focus on quick, fluid motions.

Phase 4: Cool Down

Cooling down helps prevent injury and aids recovery, just like the Turtles after a tough battle.

Static Stretching (10 minutes):

  1. Hamstring Stretch: 2 minutes per leg.

  2. Quadriceps Stretch: 2 minutes per leg.

  3. Chest Stretch: 2 minutes.

  4. Shoulder Stretch: 2 minutes.

Child’s Pose: 2 minutes, focusing on deep breathing and relaxation.

Chris Juarbe