Nightwing Martial Arts Workout
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In this segment of the Superhero Training series, we are covering the Nightwing Martial Arts workout!
You guys and gals enjoyed the Nightwing Workout, his kettlebell, and his gymnastic-focused calisthenics workout! This is the first hero where we've covered almost everything regarding training - so if you want to see more Nightwing content, let us know!
Since we've already covered everything we need to know about Nightwing, we will proceed directly into the workout regimen.
And in case you missed the full breakdown, 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 awesome 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 and metabolic conditioning. It is split into four different phases: the warm-up, drills, metabolic circuit, and cool-down. This will be one repeatable workout that you can use with any workout on our index that you see as the best fit.
This will be a complete martial arts routine inspired by Nightwing.
I hope you all enjoy it! Feel free to contact us if you have any questions about the workout.
With that being said… let's get into it!
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Phase 1: Warmup
Dynamic Stretching
Arm Circles: 1 minute forward, 1 minute backward
Leg Swings: 1 minute per leg
Hip Circles: 1 minute each direction
Mobility Drills
Spider-Man Stretch: 1 minute per side
World's Greatest Stretch: 1 minute per side
Light Cardio
Jump Rope: 3 minutes
High Knees: 2 minutes
Phase 2: Martial Arts Training
Striking Drills (10 minutes)
Jab-Cross Combination: 3 minutes
Hook-Uppercut Combination: 3 minutes
Shadowboxing: 4 minutes
Kicking Drills (10 minutes)
Front Kicks: 3 minutes per leg
Roundhouse Kicks: 3 minutes per leg
Side Kicks: 4 minutes
Grappling Drills (10 minutes)
Takedown Practice: 5 minutes
Ground Control and Escapes: 5 minutes
Weapon Training (10 minutes)
Escrima Stick Drills: 5 minutes
Knife Defense Drills: 5 minutes
Phase 3: Metabolic Conditioning
Tabata Interval Training (4 minutes per exercise, 20 seconds work, 10 seconds rest)
Sprint Intervals
Jumping Lunges
Kettlebell Swings
Mountain Climbers
Circuit Training (2 rounds with minimal rest)
Battle Ropes: 1 minute
Medicine Ball Slams: 1 minute
Box Jumps: 1 minute
Rope Climb or Towel Pull-Ups: 1 minute
Phase 4: Cooldown
Static Stretching
Hamstring Stretch: 1 minute per leg
Quad Stretch: 1 minute per leg
Shoulder Stretch: 1 minute per arm
Breathing Exercises
Deep Breathing: 5 minutes, focusing on inhaling deeply through the nose and exhaling slowly through the mouth.
Foam Rolling
Roll out major muscle groups: 5 minutes
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