Tenten Workout: Train to Become Naruto Kunoichi!

Naruto is still one of the most popular anime on the entire website with our Naruto Inspired Workouts being one of the largest, while still continuing to grow.

I have also been making it a point to get more female characters in our Anime Workouts Database on a regular basis, at least 2-3 times a month, and Tenten is a fun add for us to train around her overall aesthetic.

Obviously Tenten isn’t one of the most powerful Naruto characters, but we still have tons of girls inside our SHJ Army that would love to cosplay as her and train around her fun kunoichi characteristics.

Tenten Stats:

Real Name: Tenten

Height: 5’4

Weight: 104 lbs.

Anime: Naruto

Powers: Yes

Tenten is right around the average height we see among female anime characters, although at the lower range of that.

That said, it won’t really effect our training that much, but we will be going for the slender aesthetic we see her with.

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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Tenten 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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Tenten 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 Tenten we’ll be pulling right from her Wiki Fandom page starting with her bio section here:

Tenten is a kunoichi from Konohagakure and a member of Team Guy. While initially wanting to be like the legendary Sannin Tsunade, she realised that she did not have the necessary chakra control to be a medical-nin. However, she did not give up on being a powerful kunoichi, putting her all into perfecting her weaponry and fūinjutsu skills.

Tenten realizing she doesn’t have the necessary chakra control to be a medical-nin and choosing to becoming a powerful kunoichi is actually better for our workout routine.

This allows us to train the way she would be training to get stronger while also allowing us to more easily train around her overall aesthetic for cosplay reasons.

We already know what we’re working with when it comes to Tenten’s physique and slim and toned aesthetic, so from there we’ll be moving into her powers and abilities, starting with how they describe her overall abilities here:

Tenten is a highly skilled and capable kunoichi; her skills being held in high regard by her team. By Part II, she became a chūnin, capable of pressuring the likes of Kisame Hoshigaki with the aid of her teammates. As an adult, Tenten learned to manipulate a multitude of puppets to coordinate surprise attacks, even without the use of chakra threads. Having also been remarked as a kunoichi who excelled at space–time ninjutsu, she can summon dozens of them over vast distances.

We won’t be learning to work with puppets, but we will be looking to train with kunoichi style training to get stronger, faster and have ninja-like endurance.

From there they tell us about her bukijutsu, which is her weapons training, and her fuinjutsu, which helps he store nearly unlimited weapons, but what we’ll be breaking down is her power chart that tells us how they rank her abilities (like strength, speed, stamina, intelligence, etc.) out of 5 – which we’ve seen for many other Naruto characters.

Here’s how they break down what we’ll need to know:

• Strength: 1-1.5/5
• Speed: 3-3.5/5
• Stamina: 1.5-2/5

So out of her strengths, her strongest quality is her speed, and we know her overall strength and stamina isn’t anything crazy.

That means we’ll be able to build this one out around a beginner to intermediate level being that we aren’t dealing with an overpowered character like we tend to see here at SHJ.

The goals of our Tenten Inspired Workout are going to be: 

• Tenten’s Slim and Toned Aesthetic (Cosplay Oriented)
• Tenten’s Speed and Ninja Body Control
• Tenten’s Moderate Strength and Stamina

I think these goals were pretty obvious coming in, but I do want to reiterate that a large portion of our workout will be to cosplay as Tenten.

This won’t be a full blown beginner workout, but you should still be able to jump into it as a beginner with some light scaling.

That said, if it does seem a bit hard for you to get into you can start with one of our Beginner Workouts, with the Beginner Ninja Workout or even the Beginner Speedster Workout being the two best options to start with.

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Tenten Workout Routine

Training Volume:

3-5 days per week

Explanation:

For this one the thing that is going to make it more intermediate level than beginner will be the volume and a bit of intensity. You can easily cut off some of the exercises each day and still have an amazing routine and then slowly add in more. You’ll also have two days a week extra on top of your three calisthenics days, one of which is a Team Guy Circuit Test you can do weekly, biweekly or monthly, and the other is extra ninja endurance.

Want To Upgrade This Workout?

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Tenten Workout: Sample Workout Schedule

Monday: Kunoichi Calisthenics, Core and Speed A

Tuesday: Team Guy Circuit Test

Wednesday: Kunoichi Calisthenics, Core and Speed B

Thursday: Ninja Endurance Day

Friday: Kunoichi Calisthenics, Core and Speed C

Saturday: Active Rest (Or Optional Bonus Resources)

Sunday: Rest Day

Tenten Workout: Kunoichi Calisthenics, Core and Speed A

Warm Up:

2×25 High Knees

2×25 Jumping Jacks

2×25 Mountain Climbers

Workout: 

Air Squats

3×25

Bicycle Crunches

3×20

Push Ups

3×15

Lying Leg Raises

3×15

Plank to Push Ups

3×10

Pull Ups

3×5-10

Speed HIIT Finisher:

Complete 10-30 Minutes of HIIT Sprints

Optional Format A:

• One Minute Sprint
• One Minute Walk
• Rinse and Repeat

Tenten Workout: Team Guy 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!)

Team Guy Circuit Test: Complete 3 Rounds for Time

Run 800M

20 Lunges [Total]

20 Second Hollow Hold

15 Plank to Push Ups

20 Second Superman Hold

10 Inch Worms

20 Second Plank Hold

5 Wall Climbs

Tenten Workout: Kunoichi Calisthenics, Core and Speed B

Warm Up: 

2×25 High Knees

2×25 Jumping Jacks

2×25 Mountain Climbers

Workout: 

Glute Bridges

3×25

V-Ups

3×20

Decline Push Ups

3×15

Russian Twists

3×15

Dips

3×10

Chin Ups

3×5-10

Speed HIIT Finisher:

Complete 10-30 Minutes of HIIT Sprints

Optional Format B:

• 90 Second Sprint
• 30 Second Walk
• Rinse and Repeat

Tenten Workout: Ninja Endurance Day

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

Tenten Workout: Kunoichi Calisthenics, Core and Speed C

Warm Up: 

2×25 High Knees

2×25 Jumping Jacks

2×25 Mountain Climbers

Workout: 

Bulgarian Split Squats

3×30 (total)

Sit Ups

3×20

Incline Push Ups

3×15

Hanging Knee Raises

3×15

Tricep Extensions

3×10

Wall Climbs

3×5-10

Speed HIIT Finisher:

Complete 10-30 Minutes of HIIT Sprints

Optional Format C:

• 2 Minute Jog
• 2 Minute Walk
• Rinse and Repeat

Tenten 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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