Naomi Osaka Workout


Naomi Osaka Workout

The workout we have come up with today to post is the Naomi Osaka Workout! This one is inspired by the physique that Naomi Osaka has built and maintained during his career. 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.

Naomi Osaka Stats:

Height: 5’11
Weight: (approximate) 165 lbs
(Information retrieved from Wikipedia.)


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.

Naomi Osaka Workout:

Training Volume:

6 days per week


Normally you would want to include some extra recovery days when training with the amount of volume Osaka does daily, but some days will be active recovery days for this one, allowing your muscles to recover while still being active with some alternative methods to weight training and higher intensity stuff.

Naomi Osaka Workout: Sample Workout Routine Schedule

Monday: Tennis, Weights and HIIT

Tuesday: Long Distance Endurance Work

Wednesday: Tennis, Weights and HIIT

Thursday: Osaka Active Rest Day

Friday: Tennis, Weights and HIIT

Saturday: Tennis, Weights and HIIT

Sunday: Rest Day

Naomi Osaka Workout: Tennis, Weights and HIIT

For Osaka’s training style we’re going to be piecing together a few different things that I’ll be sharing outside resources (and some right here) to be able to do.

First things first, you have a few hours of tennis training.  This isn’t something I’m going to be programming for you, so if it’s something you’re NOT going to be doing, then you’ll want to match it with endurance training, which I’ll provide resources for below.

Tennis Training: 60-120 Minutes

Complete 60-120 minutes on the court with a trainer or playing/practicing. This should vary depending on the other style of training that will proceed this.

If you are not going to be playing tennis then you should be filling this 60-120 minutes with varied cardio.

Some options include (but are not limited to):

  • Running (More resources on running/endurance work provided below)
  • Bike
  • Row
  • Swim
  • Elliptical
Weight Training: Upper and Lower Body Split

Normally Osaka also hits the gym.

With COVID right now she is mixing it up and using some other training methods, which I’ll also be sharing below that she was awesome enough to provide to PopSugar.

Being an anime fan as well, I thought it was PERFECT to have her Upper and Lower Body Split come directly from a recent My Hero Academia character, the highest ranked Pro Hero!

Osaka not only referenced Sakura in a recent post with pink hair and makeup, but she also posted to her story playing My Hero Academia’s video game: My Hero: One’s Justice 2!

So for your weight training you’ll be pulling the upper and lower body four day split directly from our Mirko Inspired Workout Routine.

You can alternatively utilize the PopSugar resource below.

High Intensity Interval Training: Bonus Training

I provided some HIIT within Mirko’s workout routine, but it helps to switch it up when you’re looking to train to be a superstar like Osaka.

For that reason I’ll also be providing a few other HIIT resources below with your other alternative training methods which you can sub in place of Mirko’s “blowouts” within your Upper and Lower Body Splits!

These will help with both speed and endurance training.

Naomi Osaka Workout: “Home” Strength Training

Warm Up:

Kneeling Quad Stretch

3×30 seconds each side


Hex Bar Deadlift

3×10 reps

Hamstring Curls with Med Ball

3×20 reps

Pallof Press

2×10 reps

Weighted Step Ups

2×10 reps each leg

Single Leg RDL (Romanian Deadlift)

2×10 reps each leg

Single Arm Cable Machine Rows

2×10 reps each arm

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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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