Train Like a Teenage Mutant Ninja Turtle: The Ultimate Warrior Workout
Ready to transform into a ninja turtle? This comprehensive workout combines mobility, balance, power, and strength training - no shell required.
Four ninja turtles posing together
Start with these four key training elements:
- Mobility - For fluid movement in all directions
- Balance - Essential for rooftop navigation and combat
- Power - Explosive strength for maximum impact
- Strength - Dense muscle built through bodyweight exercises
Ninja Mobility Warm-Up (Complete before every session):
- Neck rolls: 5 each direction
- Shoulder shrugs: 5 each direction
- Arm circles: 10 each direction
- Wrist circles: 10 each direction
- Ground touches: 10 reps
- Hip circles: 10 each direction
- Forward leg swings: 10 each leg
- Side leg swings: 10 each leg
- Bodyweight squats: 10 reps
- Cossack squats: 10 each side
Ninja performing kick
Balance Training:
- 5 minutes handstand practice (wall-supported or freestanding)
- 10 cartwheels in each direction
Power Development (3 circuits):
-
Vertical Jumps (10 reps)
- Level 1: Basic jumps
- Level 2: Hurdle jumps
- Level 3: Box jumps
-
Plyometric Push-ups (10 reps)
- Level 1: Wall plyo push-ups
- Level 2: Elevated plyo push-ups
- Level 3: Floor plyo push-ups
Strength Training (3 sets of 10 reps each):
Legs:
- Level 1: Bodyweight squats
- Level 2: Overhead squats
- Level 3: Assisted pistol squats
- Level 4: Pistol squats
Pull Exercises:
- Level 1: Bodyweight rows
- Level 2: Chin-ups
- Level 3: Chest-to-bar pull-ups
- Level 4: Ring pull-ups
- Level 5: Archer pull-ups
Push Exercises:
- Level 1: Push-ups
- Level 2: Side-to-side push-ups
- Level 3: Divebomber push-ups
- Level 4: Jackknife push-ups
- Level 5: Handstand push-ups
Cool Down:
- 5-10 minutes of full-body stretching
Training Schedule:
- Perform workout every other day
- Allow 48 hours for muscle recovery
- Combine with martial arts training for best results
Remember: Progress through levels only when you can complete all sets and reps with proper form. Cowabunga!
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