Nightwing Martial Arts Workout

Written By Chris Juarbe
Nightwing 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

  1. Dynamic Stretching

    • Arm Circles: 1 minute forward, 1 minute backward

    • Leg Swings: 1 minute per leg

    • Hip Circles: 1 minute each direction

  2. Mobility Drills

    • Spider-Man Stretch: 1 minute per side

    • World's Greatest Stretch: 1 minute per side

  3. Light Cardio

    • Jump Rope: 3 minutes

    • High Knees: 2 minutes

Phase 2: Martial Arts Training

  1. Striking Drills (10 minutes)

    • Jab-Cross Combination: 3 minutes

    • Hook-Uppercut Combination: 3 minutes

    • Shadowboxing: 4 minutes

  2. Kicking Drills (10 minutes)

    • Front Kicks: 3 minutes per leg

    • Roundhouse Kicks: 3 minutes per leg

    • Side Kicks: 4 minutes

  3. Grappling Drills (10 minutes)

    • Takedown Practice: 5 minutes

    • Ground Control and Escapes: 5 minutes

  4. Weapon Training (10 minutes)

    • Escrima Stick Drills: 5 minutes

    • Knife Defense Drills: 5 minutes

Phase 3: Metabolic Conditioning

  1. Tabata Interval Training (4 minutes per exercise, 20 seconds work, 10 seconds rest)

    • Sprint Intervals

    • Jumping Lunges

    • Kettlebell Swings

    • Mountain Climbers

  2. 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

  1. Static Stretching

    • Hamstring Stretch: 1 minute per leg

    • Quad Stretch: 1 minute per leg

    • Shoulder Stretch: 1 minute per arm

  2. Breathing Exercises

    • Deep Breathing: 5 minutes, focusing on inhaling deeply through the nose and exhaling slowly through the mouth.

  3. Foam Rolling

    • Roll out major muscle groups: 5 minutes

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Chris Juarbe
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Spider-Man Martial Arts Workout: Become an Agile and Athletic Fighter Like Spider-Man