Karai Workout

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Karai-Workout

The workout we have come up with today to post is the Karai Workout! This one is inspired by the physique that Karai has in the Teenage Mutant Ninja Turtles Comics. Don’t forget that nutrition plays an important role when striving to achieve various fitness and strength goals!

Research process for celebrities/characters/etc:

When we are researching workouts for different anime characters, celebrities, cartoon characters, athletes, politicians, etc… We go through a fairly large deep dive into the data we can find available through books, movies, comic books, interviews, articles that have been written, and we often even reach out to contact the individuals to gather data if at all possible. Then using our education and knowledge we formulate workout information based on what the research and outreach information obtained.

Karai Stats:

Height: 6’1
Weight: 110 lbs (human) 180 lbs (mutant)
(Information retrieved from Wikipedia.)

NUTRITION

Looking for nutritional information to help get you on track with your health and fitness goals? We also have you covered, on our Unorthodox Training Nutrition page we have laid out many of the basics for nutrition information that has helped to consistently get results. We go into nutrition more in-depth in our membership program as well. Combining fitness and nutrition routines or plans together can allow you to optimize your health and fitness with your lifestyle. Your nutrition should be set-up in a way that helps you to create a sustainable health and fitness routine to achieve your desired health and fitness results.

Karai Workout:

Training Volume:

5+ days per week

Explanation:

For this routine I’ll be building you 3 days devoted to heavy weight lifting to build our super strength, and then 2 days devoted to speed and endurance work.

Bonus Explanation:

A lot of times I purposely pick two characters (male and female) for the same week like I’ve done this week with Shredder and Karai (and Arrowette and Arsenal in the past, for example) that share similar strengths, so I can share their program with one another and show that both men and women can train identically and achieve much different results.  The only difference between this one and Shredder’s routine is that I specifically want to highlight the Parkour routine and Deathstroke routine that I share in the last section of her workout to enhance the acrobatic movements and sword-training that comes with Karai’s abilities.

Karai Workout Day One: Push Day

Warm Up:

15-20 Minute Run

Heavy 5x5s:

Barbell Bench Press

5×5

Seated Overhead Press

5×5

Accessory Work:

Power Cleans

3×10

Seated Overhead DB Extensions

3×10

Incline Press

3×10

Weighted Dips

3xFailure

Karai Workout Day Two: Speed and Endurance Training

Warm Up:

3.1 Mile Run

Workout:

Circuit One:

10 Kettlebell Swings

15 DB Thrusters

20 Clap Push Ups

25 Double Unders

30 Second Battle Rope

Circuit Two:

10 Pull Ups

20 Jumping Lunges

30 Seconds of Tire Flips

Circuit Three:

15 Mountain Climbers

15 Plank to Push Ups

15 Hanging Leg Raises

15 Sit Ups

Karai Workout Day Three: Pull Day

Warm Up:

15-20 Minute Run

Heavy 5x5s:

Deadlift

5×5

Barbell Bent Over Rows

5×5

Accessory Work:

Wide Grip Lateral Pulldowns

3×10

Cable Rows

3×10

Lateral Raises

3×10

Weighted Chin Ups

3xFailure

Karai Workout Day Four: Speed and Endurance Training

Warm Up:

3.1 Mile Run

Workout:

Circuit:

70 Calorie Row

60 Dumbbell Deadlifts

50 Barbell Clean and Presses

40 Push Ups

30 Air Squats

20 Chin Ups

10 DB Snatches Each Arm

Karai Workout Day Five: Leg Day

Warm Up:

15-20 Minute Run

Heavy 5x5s:

Back Squats

5×5

Leg Press

5×5

Accessory Work:

Hamstring Curls or Kickbacks

3×10

Quad/Leg Extensions

3×10

Seated Calf Raises

3×10

Weighted Lunges

3xFailure

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Disclaimer:
The information discussed in this article is meant solely for educational reasons. This is not medical advice because I am not a doctor. This post is based on my personal experiences and my readings of the existing scientific literature. Only healthy adults should follow the advice and ideas in this article. You should get the advice of your doctor before implementing any of the suggestions in this article. Consult your doctor if you have any health difficulties or pre-existing conditions before making any changes based on the advice in this article. As a disclaimer, the author/owner of this website makes no representations as to whether the material contained there will actually cause any harm or liability, real or perceived, and as such should not be held responsible as you are assuming any risks yourself.

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