Temari Workout: Train like The Strong Female Naruto Character!

I have been wanting to bring Temari into the site for so long now that this week I decided to personally bypass the votes and make her a priority.

We have hundreds of votes a day and Temari has been close to being a priority a few times, but she just missed it each time.

But now she’ll be making her way into our Naruto Inspired Workouts Database and I have the perfect workout planned for her already!

For this one we’ll be training around weights, but if we get enough requests for Temari I’ll make sure to bring in a calisthenics version for you guys as well.

Temari Stats:

Real Name: Temari Nara

Height: 5’5-5’6

Weight: 106 lbs.

Anime/Manga: Naruto

Powers: Yes

Temari is actually right around average height compared to female anime characters we’ve seen.

Although I will make note that her weight is slightly lower than I would have assumed for her frame and muscle mass.

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.

We had Wonder Woman come in standing 6’0 tall, Mockingbird and Hawkgirl at 5’9, Mystique, Miss Martian, and Sonya Blade at 5’10, and Storm 5’11.

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.

And, the tallest we’d seen before She-Hulk was Starfire at 6’4!

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.

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Temari 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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Temari 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.

To learn more about Temari we’ll be pulling right from her Wiki Fandom page starting with a brief bio section here:

Temari Nara is a former kunoichi of Sunagakure’s Kazekage Clan and the eldest of the Three Sand Siblings. After marrying Shikamaru Nara, she becomes a member of the Nara Clan and emigrates to Konohagakure, where she works as a kunoichi for the village.

From there we can move down into her abilities section starting with what they tell us about her overall abilities here:

Being one of the Fourth Kazekage’s children who underwent the gruelling training of Sunagakure, Temari is a highly talented and skilled kunoichi who specialises in long-range combat. Even as a genin, Temari easily managed to kill Tayuya, the second strongest member of the Sound Four, without a single scratch. She rises to the rank of jōnin by Part II, and her skills allowed her to be chosen to guard the Fifth Kazekage during the Five Kage Summit. As an adult, despite having spent years as a house-wife, Temari still displayed great prowess, able to single-handedly handle the Byakuya Gang, forcing them to retreat, and easily outclass Team 10.

Now we know that we’re clearly dealing with a very strong character.

From there they go on to discuss her abilities in Ninjutsu and her intelligence level. Here’s how they break down some of her ninjutsu:

Temari wields a giant iron fan in battle, which she uses in tandem with her Wind Release nature manipulation to create severe torrents of wind. In addition to being used as a makeshift club or to block attacks, the fan can be used to glide upon for transportation or intimidation, and it seems to be made of some sort of steel, since it is able to deflect kunai and shuriken when opened.

Inscribed on her fan are three purple circles spaced equally across its length, which she calls “stars”. As she opens the fan to reveal each star in sequence, the fan’s power increases greatly. Once all three moons are revealed, Temari can create slicing whirlwinds that she can guide with her chakra. Her winds allow her to attack from afar and alter the battlefield to her liking, as well as deflect or divert most ranged attacks. A stronger variant of her whirlwinds can be used as a counter against sound wave attacks that can cause genjutsu, making it both a defence and an attack at the same time. In the anime, Temari showed the ability to mix sand into her attacks to catch the enemy off-guard. She could also create a deadly tornado.

From there I want to move into her specific abilities and their rankings from Narutopedia [which we’ve done for other characters in the past as well].

For example: by the third part her ninjutsu and intelligence come in at 4/5 with her strength level right behind it at 3.5 and her speed and stamina at 3.

The intelligence level is going to be your job to do outside of the workout we build here, so her strength will definitely be a priority for this one.

That means the goals for our Temari Inspired Workout are:

• Temari’s Slim but Muscular Physique
• Temari’s Strength, Speed and Endurance
• Temari’s Shinobi Body Control

This one will be slightly hybrid, but for the most part it will be weight training looking to get a “thick” aesthetic like Temari, while also optimizing for her strength, speed and ninja endurance.

If this one seems a bit too difficult for you to jump right into you can start with our Beginner Behemoth Workout (which revolves around beginner weight training) or even one our our beginner bodyweight workouts: Beginner Ninja Workout or the Beginner Speedster Workout – which would both be great ways to level up to this one as well.

Either way, there will be many opportunities for you to scale down if you need to and level up to this one.

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Temari Workout Routine

Training Volume:

4+ days per week

Explanation:

For this one we’ll be training with 4-5 days a week, four of the days being devoted to an upper/lower body split that switches in speed and strength with some bonuses. I also have a Fourth Kazekage Circuit Test you can utilize weekly, biweekly or monthly as you’d like, as well as some endurance work bonuses you can throw in on top (especially if you choose not to use the circuit test one 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.

Temari Workout Routine: Sample Workout Schedule

Monday: Kunoichi Upper Body and Strength A

Tuesday: Kunoichi Lower Body and Speed A

Wednesday: Fourth Kazekage Circuit Test

Thursday: Kunoichi Upper Body and Strength B

Friday: Kunoichi Lower Body and Speed B

Saturday: HIIT or Mixed Martial Arts Optional Training

Sunday: Mandatory Rest Day

Temari Workout Routine: Kunoichi Upper Body and Strength A

Warm Up:

2×25 Jumping Jacks

2×25 High Knees

2×25 Butt Kickers

Workout: 

Barbell Bench Press

3×8-12

Barbell Bent Over Rows

3×8-12

Seated Dumbbell Shoulder Press

3×8-12

Lat Pulldowns

3×8-12

Low Cable Chest Flyes

2×12-15

Dumbbell Curl

2×12-15

Overhead Dumbbell Tricep Extensions

2×12-15

Rope Cable Face Pulls

2×15-25

Temari Workout Routine: Kunoichi Lower Body and Speed A

Warm Up:

2×25 Jumping Jacks

2×25 High Knees

2×25 Butt Kickers

Workout:

Back Squats

4×6-10

Glute Ham Raises

3×8-12

Alternating Forward Lunges

3×10-15 each leg

Lying Hamstring Curls

3×12-15

Standing Smith Machine Calf Raises

3×8-12

Complete 20-30 Minutes of HIIT Sprints:

• One Minute ON: Sprint for 60 Seconds
• One Minute OFF: Walk for 60 Seconds
• Rinse and Repeat

Temari Workout: Fourth Kazekage 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!)

Fourth Kazekage Circuit Test: Complete 4 Rounds for Time

400M Run

25 Push Ups

20 Sit Ups

15 Double Unders

10 Hanging Leg Raises (or Lying)

5 Box Jumps

Temari Workout Routine: Kunoichi Upper Body and Strength B

Warm Up:

2×25 Jumping Jacks

2×25 High Knees

2×25 Butt Kickers

Workout: 

Pull Ups

3×10

Incline Dumbbell Bench Press

3×8-12

Standing Barbell Push Press

3×8-12

Cable Lat Pullovers

3×10-15

Close to Wide Push-ups

3×10-20

EZ-Bar Bicep Curl

3×12-15

Dumbbell Tricep Kickbacks

3×12-15

Temari Workout Routine: Kunoichi Lower Body and Speed B

Warm Up:

2×25 Jumping Jacks

2×25 High Knees

2×25 Butt Kickers

Workout:

Leg Press

3×8-12

Romanian Deadlift

3×8-12

Unilateral Dumbbell Shrug

3×8-15

Leg Extensions

3×12-15

Seated Machine Calf Raises

3×15-20

Hanging Leg Raises

4×20

Complete 20-30 Minutes of HIIT Sprints:

• Two Minutes Minute ON: Sprint for 120 Seconds
• One Minute OFF: Walk for 60 Seconds
• Rinse and Repeat

Temari 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

Temari 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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