The workout we have come up with today to post is the Teenage Mutant Ninja Turtles Workout! This one is inspired by the physique that the Teenage Mutant Ninja Turtles have in the comic series. 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.
Teenage Mutant Ninja Turtles Stats:
Height: 5’2
Weight: 180 lbs
(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.
Teenage Mutant Ninja Turtles Workout:
Training Volume:
5+ days per week
Explanation:
I’m going to program you 3 days of weightlifting combined with 2 days of agility training and gymnastics to go with it. You’ll be expected to devote more time towards mixed martial arts training and parkour, which I will also include links for.
Day One: Pull and Sprints
Warm Up:
Stretch
20-30 minutes of sprints:
Walk 90 seconds on 2.5-3.5 mph
Spring 30 seconds on 6-10 mph
Workout:
Deadlift
3×5 working sets (warm up to 80-90% then do your 3×5)
Bent Over Rows (DB or BB)
4×12
Preacher Curls
4×12
Wide Grip Pull Ups
4×12
Dumbbell Hammer Curls
4×12 each arm
Face Pulls
4×12
Day Two: Calisthenics and Agility
Warm Up:
Stretch
Foam Roll
Calisthenics:
5×10 Pull Ups
5×10 Plank to Push Ups
5×15 Dips
5×15 Sit Ups
5×15 Air Squats
5×20 Push Ups
5×20 Lunges (10 each leg)
Agility Training:
3 Rounds for Time:
100 Jump Ropes
10 One Arm Dumbbell Snatches Each Arm
15 Box Jumps
10 Kettlebell Swings
60 seconds of battle ropes
Day Three: Push and Sprints
Warm Up:
Stretch
20-30 minutes of sprints:
Walk 90 seconds on 2.5-3.5 mph
Spring 30 seconds on 6-10 mph
Workout:
Bench Press
3×5 working sets (warm up to 80-90% then do your 3×5)
Dumbbell Chest Flys
4×12
Overhead DB Tricep Extension
4×12
Incline Press (Hammer/DB/BB)
4×12
Cable Kickbacks
4×12 each arm
Weighted Dips (or Machine)
4×12
Day Four: Calisthenics and Agility
Warm Up:
Stretch
Foam Roll
Calisthenics:
5×10 Pull Ups
5×10 Plank to Push Ups
5×15 Dips
5×15 Sit Ups
5×15 Air Squats
5×20 Push Ups
5×20 Lunges (10 each leg)
Agility Training:
5 Rounds for Time:
10 Double Unders
50 ft Heavy Farmers Carry
10 Power Cleans
50 ft Light Weighted Lunges
Day Five: Legs and Sprints
Warm Up:
Stretch
20-30 minutes of sprints:
Walk 90 seconds on 2.5-3.5 mph
Spring 30 seconds on 6-10 mph
Workout:
Back Squats
3×5 working sets (warm up to 80-90% then do your 3×5)
Leg Press
4×12
Hamstring Curls
4×12
Leg Extension
4×12
Weighted Lunges
4×12 each arm
Glute Bridges
4×12
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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.