We haven’t had our Teenage Mutant Ninja Turtles in quite some time.
So I’m thinking it’s a good time to bring back some characters; both from the good side and the evil!
This week we’re starting with Casey Jones and April O’Neil!
You guys might know her as Megan Fox, but there has been countless appearances of April O’Neil (seriously, I was surprised how many when I was doing my own research; I had originally guessed like 3-4…) who is the pentagonist in the TMNT franchise.
We’ll be using a little bit from her main Wiki Fandom to research her skills, but we will also pull from other series, like the 1987 and 2012 animated series, to get a bit of extra information on O’Neil’s’ background.
No hockey like Jones, but definitely some mixed martial arts and tech. skills required!
April O’Neil Stats:
Weight: 120 lbs.
Real Name: April Harriet O’Neil
April O’Neil is actually much taller than I thought.
But that’s if you base her height off the 1987 series, of course.
Supergirl and Erza Scarlet were our shortest at 5’5 before Wasp came in at 5’4 and Kale, Anna and Nina Williams matching her there. BUT, now we have Caulifla at 4’8 and Sailor Moon at 4’11! Katana is just behind her at 5’2.
But the average height for female celebrities on the site is generally more-so ranging from 5’4-5’6 – and our Black Widow is just above that at 5’7 with Spider-Gwen, Harley Quinn and Poison Ivy at 5’8.
But don’t worry, either way.
Not only are these routines for all shapes and sizes – they also work for both men and women – regardless of the gender of the hero!
Take The SHJ Program Quiz and find the perfect program for YOU.
April O’Neil Diet and Nutrition
**Keep in mind: this section will be nearly identical for each hero, unless I mentioned differently (for example someone like Hellboy may get something specifically different)**
Every hero needs to still have a good diet.
Unfortunately we can train like them, but I don’t think any of us are suddenly getting their powers, or the ability to magically stop caring about nutrition.
You can’t out train your diet, so I want to still give some pillars for nutrition.
You can start by checking out The Nutrition Pillars on the site, but I’ll break down some more information for you guys as well.
Guys like Dwayne Johnson and Kevin Hart incorporate 80/20 dieting with big weekly cheat meals, Hugh Jackman, Tom Hopper, Benedict Cumberbatch and Terry Crews utilize intermittent fasting (something I use daily as well), Ariana Grande, Mustafa Shakir and Madelaine Petsch are vegans, Brandon Routh and Frank Grillo opt for paleo, and tons of others utilize their own variations as well.
It’s all about sustainability.
AND, there are a thousand different ways to reach your goals, so finding the most sustainable way is what’s important.
Which is why our Academy utilizes multiple different Nutrition Classes (Greek Gods, Vikings, Spartans, Hunter Gatherers, Monks, Samurais, Minimalists, SuperHumans) to allow people to choose what is right for YOU!
April O’Neil Workout Routine Research
We’ve made it to “the fun part”.
And, if you don’t know by now, I say that every single time we get to the workout routine research section for character workouts.
This is where I get to break down the “how” and “why” of the workout we’re going to build based on the characters, in this case April O’Neil’s, powers and/or abilities.
Here’s what her Wiki Fandom lists as her powers and abilities:
- Fighting skills
- Technology expert
So we’ll definitely be needing Coach Derek’s help for some mixed martial arts training on this one.
A bit of a background from the animated series 1987-1996 Wiki for April O’Neil is:
April O’Neil was a television reporter for Channel 6 News. She was employed by Burne Thompson, though she expressed frequent disagreement with his assignments for her due to her headstrong nature and passion for her work. She also butted heads on a regular basis with Vernon Fenwick, the director/camera operator whose enormous ego compelled him to scoop April on her stories whenever possible. April was best friends with Irma, the receptionist at Channel 6. Her Channel 6 News Van was a blue van that had classic headlights and the Channel 6 News logo on each side. April could usually be found wearing a distinctive yellow jumpsuit with white boots. She lived in an apartment in New York City, though during the course of the series, she was forced to relocate several times due to a variety of indirect Turtle-related mishaps.
In the 1987 series, April was reporting a series of thefts of high-tech scientific equipment, apparently by a ninja, when she came under attack by a gang of street punks. Thinking quickly, she managed to squeeze into a storm drain and ran from the mob until she hit a dead end. The Turtles were nearby and defeated the punks for her. She was taken back to their sewer lair, where they explained their origins to her.
O’Neil also seems pretty good at being kidnapped if you base it on the 1987 series.
Not just by The Foot Clan, and Shredder’s goons, but even sometimes by Shredder himself.
For this one I won’t just list out some of Coach Derek’s programming, though. I’m also going to work on giving you something to train with to cosplay as O’Neil if that’s the goal.
So we’ll be looking to train LIKE her, but also to become her (aesthetically).
Here’s what they list her appearance as:
April has chin-length auburn hair. Her body is athletic in build, and her eyes are either dark brown, black, blue, or green. She could usually be found wearing a distinctive yellow jumpsuit with a white belt and white boots. When at the beach, she wears a yellow bikini with matching flip-flops.
You might need a wig and a yellow jumpsuit – and for that part you’re on your own – but we’ll be working on getting her athletic build for this one.
Think you’re ready?
Check out all The SHJ Programs and start unleashing your inner SuperHuman.
April O’Neil Workout Routine
4-5+ days per week
For this one I’m going to be giving you two sets of upper and lower body training days. You can just use group A to train twice a week and follow it up with group B the following week, OR you can do a four day split and utilize all four days each week. I will also be adding in some mixed martial arts training from Coach Derek and some parkour from Felix and I for you to really turn into April O’Neil if you truly desire!
April O’Neil Workout: Upper Body Split A
Jog for 10 Minutes
Tricep Cable Kickbacks
Incline Press (DB or BB)
Bent Over Dumbbell Rows
April O’Neil Workout: Lower Body Split A
Jog for 10 Minutes
Seated Calf Raises
Lying Leg Raises
April O’Neil Workout: Upper Body Split B
Jog for 10 Minutes
Seated DB Shoulder Front Raises
Tricep Cable Pushdowns
Chest Flyes (Machine or DB)
April O’Neil Workout: Lower Body Split B
Jog for 10 Minutes
Leg Press Calf Raises
Dip Machine Leg Pushdown
Hanging Leg Raises
April O’Neil Workout: Mixed Martial Arts and Parkour:
If you want to step your game up and start training with mixed martial arts, these are some of the programs Coach Derek has created for us outside of The Academy to do so.
For some Thai Boxing fun check out Anna Diop’s routine.
Join The Superhero Academy and start unleashing your inner SuperHuman.