Kimimaro Workout: Train like The Powerful Leader of Sound Five!

It’s been a while since we had our last character added to our Naruto Inspired Workouts so I had to make sure we prioritized a new one this week.

We’re going to be getting some new ladies in the coming weeks as well, but we can never go too long without another Naruto inspired routine!

This week we actually get to add another villain to the growing list, and it’s one that is not only lean and toned, but also extremely powerful: Kimimaro.

As we’ll learn more below, Kimimaro’s skills are highest in speed and stamina, but he’s also extremely strong – which is going to mean you better be ready for weight training mixed with endurance work and circuits.

Kimimaro Stats:

Real Name: Kimimaro

Height: 5’4

Weight: 110 lbs.

Anime: Naruto

Powers: Yes

Kimimaro is actually really short.

He comes in an inch or so shorter than the average male anime character, which is already much shorter than what we’re used to seeing compared to superheroes and celebrities.

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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Kimimaro 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.

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Kimimaro 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.

To learn more about Kimimaro we’ll be pulling from his Wiki Fandom page, starting with a short bio section here:

Kimimaro was the sole survivor of the Kaguya clan. Upon dedicating his life to Orochimaru, he became the leader of the formerly-named Sound Five, Otogakure no Shinobi Gonin Shū, literally meaning: Hidden Sound Shinobi Five People), until he fell ill, which forced him to leave the group.

When we move down into his abilities and physical prowess we’ll learn what we’re really looking to build this one out around.

They start by telling us about his overall power level:

Kimimaro was noted by Orochimaru and Kabuto as the most powerful member of the Kaguya clan, with his combat skills far outclassing the entire Sound Four. He was the only person before Sasuke who could control Jūgo with hardly any effort. Even near death, Kimimaro’s power could frighten the normally-arrogant Tayuya and battle Naruto, Lee, and Gaara consecutively without actually being defeated by them. After his reincarnation, he kept himself from being sealed away and slaughtered many enemies until Itachi Uchiha had Kabuto release the Impure World Reincarnation. In the anime, he could surround himself in a wall of white smoke, which was powerful enough to repel several enemies away from him.

Without even moving further we already can tell we’re going to have our work cut out for us.

We’re building this one out around an extremely powerful character.

I’m going to skip his Shikotsumyaku and move into his Chakra and Physical Abilities for the sake of the length we’re dealing with here:

Kimimaro’s abilities made him well suited for close-range combat fighting, demonstrating tremendous taijutsu skills combined with equally impressive speed, agility, and dexterity. He was able to defeat several hundred of Naruto’s Nine-Tails-enhanced shadow clones effortlessly, at the same time not allowing himself to be struck. Kimimaro combined his Shikotsumyaku and taijutsu capabilities to form many deadly “dances”. Lee, a taijutsu specialist, acknowledged that Kimimaro was a taijutsu master who does not waste a single movement. In addition, Kimimaro was very talented with kenjutsu, wielding his bone sword with great skills to deflect shuriken and stab with such speed that he can create afterimages to confuse his opponents before delivering a killing strike. He also possessed immense strength, pulling himself out of Gaara’s chakra-infused sand, which is normally difficult, if not impossible, due to its sturdiness.

Kimimaro also had a very strong determination and endurance, as when his failing body would be physically impossible to move, he managed to force it through sheer willpower and still proved to be a deadly opponent. He also retained a high level of stamina, battling Naruto, Lee, and Gaara one after the other without collapsing. Kimimaro also boasted a strong chakra, being visible to the naked eye despite his failing body.

As I mentioned above this one is built build around gaining strength, but the main focus will be speed (which the strength training will help with) and stamina.

They rank his speed and stamina at both 4.5 out of 5 across his stat scores and ninjutsu and taijutsu 4 and 5 while his strength is a 3.

That said, 3 might sound low but it’s relative to all of the characters in our Naruto universe, which means with a 4.5 speed and overwhelming skills, Kiminaro’s 3 is actually fairly strong with all things considered.

Which means the goals for our Kimimaro Inspired Workout will be:

• Kimimaro’s Lean and Toned Physique
• Kimimaro’s Incredible Speed and Stamina
• Kimimaro’s Overall Power Level

This one will be a hybrid routine, mixing ninja-like calisthenics with endurance work and weight training to build the speed necessary to make this one worthy of Kiminaro.

It will be an intermediate level routine, but it will be fairly easy to cut some sections or exercises to scale this one down, unless of course you want to jump into our Beginner Ninja Workout or Beginner Behemoth Workout and then make your way into this one.

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Kimimaro Workout Routine

Training Volume:

3-5 days per week

Explanation:

For this one we’re going to be working around a hybrid PPL (Push Pull Legs) Split to leave 2 days a week in between devoted to endurance and circuit training that will really bring the entire routine together (which is why I suggest doing all 5 days per week).

Want To Upgrade This Workout:

The Superhero Academy now comes with an Upgrade Your Workout Tool that allows Academy members to turn any SHJ workout into a 4-8 week fully planned regime detailing exact weights to lift and including reverse & traditional pyramid training, straight sets, super sets, progressive overload and more.

Kimimaro Workout: Sample Schedule

Monday: Sound Five Hybrid Push Day

Tuesday: Kaguya Circuit Test

Wednesday: Sound Five Pull Day

Thursday: Shinobi Endurance Work

Friday: Sound Five Leg Day

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

Sunday: Rest Day

Kimimaro Workout: Sound Fiver Hybrid Push Day

Warm Up: 

10-30+ Minutes of Cardio

(Warm up with 10-15 min or add some extra endurance work and do varied cardio for 30-60 minutes)

Workout: 

Incline Dumbbell Bench Press

4×12, 10, 8, 5

Dips

3×10-15

Seated Arnold Press

3×15, 12, 10

Decline Parallette Push Ups

3×20-30

Chest Flys

3×10-15

Tricep Cable Pushdowns

3×15, 12, 10

Kimimaro Workout: Kaguya 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!)

Kaguya Circuit Test: Complete 3 Rounds For Time

50 Jump Rope Skips

40 Push Ups

50 Jump Rope Skips

30 Kettlebell Swings

50 Jump Rope Skips

20 Dips

50 Jump Rope Skips

10 Thrusters

Kimimaro Workout: Sound Fiver Hybrid Pull Day

Warm Up: 

10-30+ Minutes of Cardio

(Warm up with 10-15 min or add some extra endurance work and do varied cardio for 30-60 minutes)

Workout: 

Barbell Bent Over Rows

4×12, 10, 8, 5

Chin Ups

3×10-15

Preacher Curls

3×15, 12, 10

Wide to Close Push Ups

3×20-30

Cable Rows

3×10-15

Alternating Dumbbell Curls

3×15, 12, 10

Kimimaro 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

Kimimaro Workout: Sound Fiver Hybrid Leg Day

Warm Up: 

10-30+ Minutes of Cardio

(Warm up with 10-15 min or add some extra endurance work and do varied cardio for 30-60 minutes)

Workout: 

Back Squats

4×12, 10, 8, 5

Glute Bridges

3×10-15

Seated Calf Raises

3×20-30

Double Unders

3×20-30

Hanging Leg Raises

3×15-20

Lunges

3×15, 12, 10

Kimimaro 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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