TMNT Workout Routine: Train like the Teenage Mutant Ninja Turtles

One thing about me is, I definitely enjoy some Teenage Mutant Ninja Turtles! Amidst the current marathon I’m having, and the great feedback we have received on The Last Ronin Workout, it only makes sense to cover the whole gang!

Stick around to the end for the full 5-day workout!

TMNT Physique Ranking 

Over at Superhero Flex, we devised a system for physique analysis. We call it the attainability scale.

This system helps us discover the realistic aspects of a character's physique and if it is genuinely realistic/attainable.

Tier 1: Realistically achievable (Natty)

Tier 2: Giga Genetics (Natty, but maybe not as easily attainable)

Tier 3: Not natty (requires PED's for maintenance)

The TMNT’s physiques are placed in the Tier 1 ranking.

When we take a look at The TMNT’s physiques beyond the shell, they actually look like how your standard ninja would look. Lean, but strong.

All four turtles exhibit physiques that are well within the range of what could be achieved naturally through disciplined training and a healthy lifestyle. Leonardo, Donatello, and Michelangelo and Raphael display well-balanced, athletic builds without exaggerated features, placing them in the Tier 1 category. 

Here are some Tier 1 physiques we’ve covered at Action Hero Athletics: Red Hood, Toji Fushiguro, Ippo Makunouchi, Kento Nanami, Ghost Riley, Nathan Drake, DBS Goku, Sonic the Hedgehog, Imai Cosmo, Nightwing and Leon Kennedy,Batman Beyond.

FrogDNA/Flickr

TMNT Physical Stats and Abilities 

Powers and abilities

Each turtle posses enhanced mutant strength, thanks to the mutagen that mutated them. This explains why they are able to fight and overpower beings ten times their own size, such as being able to knock out Triceratons with simple jump kicks, as well as various other monsters, aliens, and giant creatures. It's obvious that the Turtles aren't on any human level. Each of them are on an almost superhuman level.

The 15 years of intense ninja training combined with their mutant powers makes each of them even stronger, faster, and much more skilled than normal humans. And as the years go by, they become more and more skilled in all forms of martial arts. In the episode, "Turtle Trek", Leonardo destroyed an alien tank by running around it at lightning-quick speed while slashing phenomenally quick at it, then as he stopped running, the tank shattered to pieces.

Aside from their incredible skills and mutant strength, each Turtle also has a super mutant form that can be triggered when they each feel stressed enough (this was only in seasons 9-10 of the classic series, though). They basically grow into giant hulks with shells. In this form, their strength and power increases a hundredfold. (being able to survive building explosions without a scratch, able to withstand devastating blasts, etc.). In the episode, "Return Of Dregg", Leonardo, in his mutant form, threw a giant 200 ton robot into space, showing just how powerful his mutant form is.

In a gymbro’s perspective, here is what we need to create a workout plan inspired by the Teenage Mutant Ninja Turtles

• Ninja Turtle Strength 

• Ninja Turtle Durability

• Ninja Turtle Versatility and Skills

Program Description: A blend of standard and weighted calisthenics for overall strength and bodyweight control. You will also find Martial Arts training in this training plan!

Training Schedule: 5 days

GogDog/Flickr

The TMNT Workout Plan

Day 1: Leonardo 

Warm-up: Dynamic stretching and joint mobility.

• Kendo Sword Strikes: 3 sets x 20 reps (each side)

• Bodyweight Squats: 3 sets x 25 reps

• Push-up Variations: 3 sets x 20 reps

• Duck Walks: 3 sets x 20 meters

• Jumping Lunges: 3 sets x 15 reps (each leg)

• Plank Holds: 3 sets x 1 minute

Day 2: Michelangelo 

Warm-up: Jump rope and agility ladder drills.

• Nunchaku Swings (Bodyweight): 3 sets x 25 reps (each hand)

• Burpees: 3 sets x 15 reps

• Mountain Climbers: 3 sets x 30 reps

• Jumping Jacks: 3 sets x 1 minute

• Ninja Rolls: 3 sets x 10 reps

• Hanging Leg Raises: 3 sets x 15 reps

Day 3: Donatello

Warm-up: Joint rotations and light cardiovascular activity.

• Bo Staff Spin Drills: 3 sets x 20 reps (each direction)

• Box Jumps: 3 sets x 15 reps

• Russian Twists: 3 sets x 30 reps (with or without weight)

• Dips: 3 sets x 15 reps

• Lizard Crawls: 3 sets x 10 meters

• Plank Variations: 3 sets (Front plank, side plank, reverse plank) x 30 seconds each

Day 4: Raphael 

Warm-up: Shadow boxing and dynamic stretching.

• Sai Thrusts (Bodyweight): 3 sets x 25 reps (each arm)

• Plyometric Push-ups: 3 sets x 15 reps

• Shadow Boxing: 3 rounds x 3 minutes

• High Knees: 3 sets x 1 minute

• Jumping Squats: 3 sets x 20 reps

• Leg Raises: 3 sets x 15 reps

Day 5: Versatility and Skills Training Warm-up: Full-body mobility exercises.

• Agility Cone Drills: 4-6 sets x 20 reps

• Handstand Holds: 4-6 sets x 30 seconds

Mixed Martial Arts (MMA) Bodyweight Circuit: Perform each exercise in increments of 30 seconds on/30 seconds off. When finished, rest for 1 minute and repeat.

• Sprawls

• Mountain Climbers

• Jumping Jacks

• Burpees

• Plank with Alternating Knee Strikes

• High Knees

Cooldown: Stretching and yoga for flexibility and recovery.