Teenage Mutant Ninja Turtles Calisthenics Workout
Fandom
The Teenage Mutant Ninja Turtles are finally entering our Character Workout Database!
These four heroes showcase strength, speed, and bodyweight mastery — the essence of true ninja training. That’s why calisthenics is the perfect method to channel their style. This program will help you build explosive strength, agility, and ninja-like conditioning, while also rewarding you with some seriously cool skills.
Let’s get into it!
Physical Stats
Name: Leonardo, Raphael, Donatello, Michelangelo
Height: ~5’2” (varies by version)
Weight: ~170–180 lbs
Abilities:
Peak ninja combat skills
Superhuman agility and reflexes
Mastery of martial arts and weapons
Exceptional teamwork and endurance
Training Principles
Functional Combat Readiness: Inspired by Leonardo and Raphael. These two are the backbone of the team when it comes to combat. Their strength isn’t just about looking powerful — it’s about being able to fight, defend, and move with purpose.
For this, we’ll focus on mastering the basic compound movements like pull-ups, push-ups, and squats, while also layering in weighted calisthenics to push your strength further. The goal is to build muscle that’s not just for show, but that actually performs when it counts.
Mobility, Agility, and Spatial Awareness: Michelangelo and Donatello bring a different flavor to the group — they’re fluid, creative, and quick on their feet. To capture that, we’ll train balance, rhythm, and body control.
Movements like jump rope, crawls, and lateral hops will sharpen your coordination and proprioception. This isn’t just about being flexible — it’s about being able to move through space with confidence, react quickly, and stay light on your feet like a true ninja.
Stealth Conditioning & Endurance: All four turtles rely on stealth and stamina to survive long missions. That means being able to stay explosive while also lasting through extended battles.
To train this, we’ll use interval-style calisthenics and core-heavy conditioning. Think circuits that keep your heart rate up while forcing you to stay controlled. The goal is to build endurance that doesn’t just let you last longer, but lets you stay sharp and stealthy while you do it.
Teamwork and Flow: The turtles are strongest when they move together. While this is a solo workout plan, the principle still applies: your training should flow.
Supersets, circuits, and smooth transitions between movements will teach you to keep momentum, just like the turtles do in combat. This isn’t about stopping and starting — it’s about building a rhythm that carries you through the entire session.
TMNT Calisthenics Workout
This Teenage Mutant Ninja Turtles workout is structured as a 4‑day calisthenics-focused hybrid program. It uses only bodyweight, a pull-up bar, a jump rope, and optional added weight like a vest or backpack. The goal is to build explosive strength, agility, and ninja-like conditioning.
Day 1 – Weighted Calisthenics & Jump Rope
Warm-Up (5–7 min)
Jump Rope – 2 min (easy pace)
Arm Circles – 30 sec each
Shoulder Rolls – 10
Air Squats – 15
Dynamic Lunges – 10
Main Strength Work (weighted vest or backpack)
Weighted Pull-Ups – 4×6
Weighted Dips – 4×8
Weighted Push-Ups – 4×12
Weighted Bulgarian Split Squats – 3×10 each leg
Weighted Plank Hold – 3×30 sec
Conditioning Finisher (Jump Rope Superset)
1 min Jump Rope (fast pace)
10 Burpees
1 min Jump Rope (fast pace)
10 Jump Squats → Repeat 3 rounds
Day 2 – Calisthenics HIIT & Mobility
Warm-Up (5 min)
Jumping Jacks – 1 min
Hip Circles – 10
Shoulder Dislocates – 10
Mountain Climbers – 30 sec
HIIT Circuit (4 rounds, 40 sec work / 20 sec rest)
Explosive Push-Ups
Jump Lunges
Pull-Ups or Inverted Rows
Frog Hops
Hollow Body Hold
Burpees
Mobility Flow (5–7 min)
Deep Lunge Stretch – 30 sec each side
Frog Stretch – 30 sec
Shoulder Sweep Stretch – 30 sec
Cat-Cow – 5 slow rounds
Seated Forward Fold – 45 sec
Day 3 – Weighted Calisthenics & Mobility
Warm-Up (5–7 min)
Jump Rope – 1 min
Scapular Push-Ups – 10
Air Squats – 15
Arm Swings – 20
Main Strength Work (Weighted)
Weighted Chin-Ups – 4×6
Weighted Push-Ups (Slow Eccentric) – 3×10
Weighted Step-Ups – 3×10 each leg
Weighted Pike Push-Ups – 3×8
Weighted Hanging Knee Raises – 3×12
Core & Stability Finisher
Plank to Side Plank (slow transitions) – 3×30 sec each side
Superman Hold – 3×20 sec
Mobility Flow (6–8 min)
World’s Greatest Stretch – 30 sec each side
Shoulder Thread-the-Needle – 30 sec
Deep Squat Hold + Reach – 30 sec
Hip Flexor Stretch – 30 sec each side
Day 4 – Pure Bodyweight & Jump Rope
Warm-Up (5 min)
Jump Rope – 2 min
Dynamic Lunges – 10
Shoulder Circles – 20
Hip Openers – 10
Main Bodyweight Flow
Pull-Ups – 4×10
Push-Ups (any variation) – 4×20
Pistol Squat Progressions – 3×8 each leg
Hanging Leg Raises – 3×12
Bear Crawl + Kick Through Combo – 3×30 sec
Jump Rope Finisher (5 rounds)
30 sec Jump Rope (fast)
10 Burpees
15 sec rest between rounds
