Boruto Calisthenics Workout: Train like Naruto’s Son!

We’ve been seeing more and more Boruto characters land inside our Naruto Inspired Workouts Database, and you guys have been relentlessly requesting to get another version of Boruto on the site.

We already have our original Boruto Inspired Workout, but it’s based on weight training so we’re back for a calisthenics version of his training.

We’re slowly making our way through all our main young Boruto characters, but we’re jumping in and getting a bodyweight version for Boruto so that you guys have a great starting point into the character if you’re currently only capable of using calisthenics for your training.

Boruto topped our list of The Most Powerful Young Boruto Characters of All Time, and he’s going to make a great addition (at least this calisthenics version will) to our Naruto Workout Placement Quiz.

Boruto Stats:

Height:

Blank Period: 110 cm (3’6)

Boruto Movie: 145 cm (4’7)

Future: 163 cm (5’3)

Weight: N/A

Real Name: Boruto Uzumaki

Powers: Yes

Anime: Boruto / Naruto

Namor is quite tall, and the amount of mass he has on him for his six foot two frame makes him huge.

To compare, Dwayne Johnson is 6’4 and weighs around 240 pounds.

Wolverine was the shortest spot among comic characters we’ve seen at 5’3, prior to the Teenage Mutant Ninja Turtles coming in at 5’2, (and Gimli even shorter) – but Damian Wayne (Robin) is only 5’4.  Goku isn’t that tall either, though, standing only 5’7, with Miles Morales only an inch above him.

One Punch Man falls in at 5’9 right there with Ryu, Nightwing at 5’10, and then Spider-Man, Daredevil, and Green Arrow coming in around 5’11 and Beast joining them.

We’ve had Superman and Eddie Brock’s Venom at 6’3, and Captain America, Scorpion and Batman at 6’2, and Carnage at 6’1. Thor and Cyborg are towering over them at 6’6, Thanos and King right there with them at 6’7, Bane at 6’8, and Deathstroke right below at 6’5, and Black Manta at 6’4.

Ronan and Sagat are 7’5, and Doomsday came in at 8’10, and I doubt any characters are touching that anytime soon.

But, don’t worry if you’re not the same height or weight range.

We write these routines to be utilized by anyone and everyone.

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Boruto Calisthenics Diet and Nutrition

**Keep in mind: this section will be nearly identical for each hero.**

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!

Curious where over a hundred celebs fall in their dietary choices ranging from High Protein and Keto to Vegetarian, Vegan and Intermittent Fasting? Want exclusive celeb meal plans? Check this out.

Need Help Choosing The Best Naruto Inspired Workout?
Take The Naruto Workout Placement Quiz Now!

Boruto Calisthenics 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.

It’s been a while since we researched Boruto so we’re going to be starting from scratch with this one and pulling right from his Wiki Fandom page to learn more about how we can best build out this workout routine.

Here’s how they start us off with his introduction bio section:

Boruto Uzumaki is a shinobi from Konohagakure’s Uzumaki clan and a direct descendant of the Hyūga clan through his mother. While initially resentful of his father and his absence since becoming Hokage, Boruto eventually comes to respect his father and duties. Regardless, he vows to instead become a shinobi like his mentor.

This doesn’t tell us much information about what we’re working with, but it does get us started.

From here we can move into his abilities section, starting with his overall abilities, which they list as follows:

Stemming from his two strong bloodlines, Boruto is a prodigy, regarded as able to accomplish anything he attempts in remarkably short periods of time. Having inherited his paternal grandfather’s genius and his father’s unpredictability, he scored at the top of his class by his Genin Exams, and is viewed as well-above the rest of his generation with chūnin-level prowess. As a genin, Boruto is regarded as an elite who excels in all fields of combat. His prowess had proved crucial in defeating formidable opponents including Momoshiki, Urashiki, and the members of Kara. His potential is also viewed as a threat to the Ōtsutsuki clan.

We’re clearly dealing with an extremely powerful character.

They go on to tell us a lot about his physical prowess:

As an Uzumaki, Boruto inherited a powerful life-force. Like his father, he has very large chakra reserves, able to create 4 shadow clones even after most of his chakra was absorbed. As the direct descendant of a Hyūga, he possesses the potential to awaken the Byakugan and strongly inherited the power of the Ōtsutsuki. Also, due to possessing the blood of a Byakugan wielder, he could communicate with Momoshiki’s deceased spirit. His chakra control is very advanced, able to perform one-handed seals and effectively use the Rasengan after a mere few days of training while instinctively improving on it. Also in the anime, the snakes of Ryūchi Cave note Boruto has the potential for senjutsu, having passed trials that proved his strength of body and could handle natural energy.

Boruto is noticeably fast, able to quickly get behind his opponents unnoticed. He is quite skilled in taijutsu, able to performing relentless assaults through coordinated strikes from each of his limbs. As a descendant of the Hyūga clan, he was taught the basic usage of Gentle Fist, though without the Byakugan, he is unable to target an enemy’s tenketsu. He also possesses considerable strength, able to launch strikes powerful enough to upturn the ground. Likewise, he can pick up and carry a man twice his size.

Right off the bat we know we’re going to need to be building this workout out around Boruto’s speed and agility.

On top of that we’ll also need to factor in the chakra reserves and translate that to overall power and strength levels we’ll need to create for ourselves.

This workout is going to be extremely intense but I’ll leave plenty of room for you to scale down – so don’t worry if you’re at a beginner level.

Boruto Calisthenics Workout Routine

Training Volume:

3-5 days per week

Explanation:

As I mentioned above we’re going to be training using calisthenics and the focus is speed and agility, with a secondary focus on strength and obviously Boruto’s overall slim and toned aesthetic. For that we’re going to be using 3 days of high intensity calisthenics training, Uzumaki Calisthenics Circuit Test and a final day devoted to endurance work.

Want To Upgrade This Workout?

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Boruto Calisthenics Workout: Sample Schedule

Monday: Shinobi Calisthenics A

Tuesday: Uzumaki Calisthenics Circuit Test

Wednesday: Shinobi Calisthenics B

Thursday: Ninja Endurance Work

Friday: Shinobi Calisthenics C

Saturday: Active Rest Day or Bonus Parkour/MMA/Endurance Work

Sunday: Rest Day

Boruto Calisthenics Workout: Shinobi Calisthenics A

Warm Up: 

Run 800-1600M

Workout: 

Superset A: 

A. Explosive Push Ups

3×25

B. L-Sit Hold

3×30 Seconds

Superset B: 

A. Glute Bridges

3×20

B. Sit Ups

3×20

Superset C:

A. Dips

3×15

B. Mountain Climbers

3×15

Superset D: 

A. Chin Ups

3×10

B. Box Jumps

3×10

Boruto Calisthenics Workout: Uzumaki Calisthenics Circuit Test

In a perfect world our Academy members or 90 Day System members will use this day to work in our Benchmark Workouts to continue testing and improving scores and tracking them against other members; especially our SHJ Core Benchmarks (although our Hero Benchmarks are just as awesome).

If you are not an Academy member or you don’t have access to a 90 Day System, you can also sub in different circuits here from some of the HIIT resources I provide.

(Another note: You should continue coming back and re-trying to workout every so often to see how much you can improve your score!)

Uzumaki Calisthenics Circuit Test: Complete 4 Rounds for Time

Run 400M

30 Jumping Jacks

25 Push Ups

20 Mountain Climbers

15 Sit Ups

10 Dips

5 Pull Ups

Boruto Calisthenics Workout: Shinobi Calisthenics B

Warm Up: 

Run 800-1600M

Workout: 

Superset A: 

A. Wide to Close Push Ups

3×30

B. Hollow Hold

3×30 Seconds

Superset B: 

A. Bulgarian Split Squats

3×20 [total]

B. Hanging Leg Raises

3×20

Superset C:

A. Plank to Push Ups

3×15

B. Half Burpees

3×15

Superset D: 

A. Wide Pull Ups

3×10

B. V-Ups

3×10

Boruto Calisthenics Workout: Shinobi Endurance Work

For your endurance, HIIT or MMA/Parkour days you have quite a few options.
You can utilize enforced endurance training that I will program for you based on your fitness level like we do with other workouts here at SHJ…OR you can do 45-60+ minutes of varied cardio (bike, treadmill, elliptical, stairs, row, swim, etc.)…OR you can even use the HIIT resources I’ll provide.

I’ll break it down in that order:

Option One – Run Based on Overall Fitness Level:

Beginner: 1-3 Miles

Intermediate: 3-5 Miles

Advanced: 5+ Miles

Endurance Work Resources:

• Constance Wu Workout Routine and Diet Plan
• Ewan McGregor Workout Routine and Diet Plan
• Kid Flash Workout Routine and Diet Plan
• Grant Gustin Workout Routine and Diet Plan
• How To Continue Training After Your First 5K (Workout Included)

Option Two – Varied Cardio for 45-60 Minutes:

Split your cardio up however you’d like but complete 45-60+ minutes using:

• Treadmill Walk/Run
• Rower Machine
• StairMaster
• Elliptical
• Swim
• Bike

Option Three – Complete HIIT Training Using SHJ Resources:

• The Best HIIT Workouts
• Jump Rope Workout Database
• Academy Members: Insert a Benchmark Hero Workout (Circuit) or SHJ Core Circuit Test

Boruto Calisthenics Workout: Shinobi Calisthenics C

Warm Up: 

Run 800-1600M

Workout: 

Superset A: 

A. Decline Push Ups

3×25

B. Superman Hold

3×30 Seconds

Superset B: 

A. Lunges

3×20 [total]

B. Sit Ups with Twist

3×20

Superset C:

A. Skull Crushers

3×15

B. Side Planks

3×15 seconds each side

Superset D: 

A. Pull Ups

3×10

B. Russian Twists

3xFailure

Boruto Calisthenics Workout: Optional Additional Training Resources

Parkour Training Resources:

• The Nightrunner Parkour Workout Routine
• The Assassin’s Creed Parkour Workout Routine
• The Robbie Amell Parkour Workout Routine

Main MMA Training Resources

• Anna Diop Workout Routine and Diet Plan
• Ryan Potter Workout Routine and Diet Plan
• Frank Grillo Boxing Workout

Other MMA Training Resources:

• Deathstroke Workout Routine
• Daredevil Workout Routine
• Moon Knight Workout Routine
• Sagat Workout Routine

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