Sasuke Uchiha is making another appearance at SHJ.
We’ve already had our original Sasuke Uchiha Inspired Workout hit the site a long time ago, but now we’re back to take on a calisthenics variation of our Sasuke training.
Our Naruto Inspired Workouts Database is one of the largest anime mini-databases on the entire site, with many of the characters getting multiple training style variations – so this is nothing we’re not used to seeing among our ninjas.
Sasuke is not only one of the most powerful ninjas of all time, but he’s also a fan favorite.
He came in among our lists as the third among our most powerful Naruto characters and the fourth most popular Naruto character, making him an obvious choice for you guys to want to see more routines.
And, since our SHJ Army is exploding, a lot of our younger members train using calisthenics, which is what brings us here!
Making him a great addition for our Naruto Workout Placement Quiz as well.
Sasuke Uchiha Stats:
Real Name: Sasuke Uchiha
Height: 5’10
Weight: N/A
Anime: Naruto
Powers: Yes
Sasuke is actually quite tall compared to male anime characters we’ve seen.
But that could also be due to the fact that I used his tallest height that we see him.
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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Sasuke Uchiha 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.
Take The Naruto Workout Placement Quiz Now!
Sasuke Uchiha 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.
Although we’ve already Sasuke Uchiha here at SHJ we’re still going to be breaking down his background, aesthetics and abilities to get a full scope of how we’re going to be building this one out.
To do that we’ll be pulling right from his Wiki Fandom, starting with this:
Sasuke Uchiha is one of the last surviving members of Konohagakure’s Uchiha clan. After his older brother, Itachi, slaughtered their clan, Sasuke made it his mission in life to avenge them by killing Itachi. He is added to Team 7 upon becoming a ninja and, through competition with his rival and best friend, Naruto Uzumaki, Sasuke starts developing his skills. Dissatisfied with his progress, he defects from Konoha so that he can acquire the strength needed to exact his revenge. His years of seeking vengeance and his actions that followed become increasingly demanding, irrational and isolates him from others, leading him to be branded as an international criminal. After learning the truth of his brother’s sacrifice, later proving instrumental in ending the Fourth Shinobi World War, and being happily redeemed by Naruto, Sasuke decides to return to Konoha and dedicate his life to help protect the village and its inhabitants, becoming referred to as the “Supporting Kage“.
And when we move into his abilities we can lead with his overall abilities.
This gives us a good start to our overall breakdown to know just who we’re working with:
Like his older brother Itachi, Sasuke is recognised as a natural prodigy of the Uchiha clan, graduating at the top of his class in the Academy. He makes a strong impression on Kakashi Hatake in the bell test, and could fight on par with strong shinobi, such as Haku and Gaara in Part I. After being under Orochimaru’s tutelage for two-and-a-half years, Sasuke becomes strong enough to fight and even pressure Akatsuki member Itachi, as well as the Fourth Raikage. With the Six Paths Chakra, he is compared to the Sage of Six Paths by Kurama, which is demonstrated when he helped overwhelm Madara as the Ten-Tails’ jinchūriki. Madara himself stated he would have chosen Sasuke over Obito as an apprentice if he was born years earlier. As an adult, despite losing his left arm, his performance has shown no signs of impediment, as he could fight on par with Kinshiki Ōtsutsuki. Ultimately, he is regarded as a legendary shinobi that like Naruto, is referred to as the strongest shinobi, with the Hokage viewing him as his only equal. The pair’s combined strength is thought to be able to destroy the world. Likewise, the two together were able to overpowered Momoshiki Ōtsutsuki who absorbed Kinshiki Ōtsutsuki, something the other 4 Kage combined struggled against seperately.
We can’t all be prodigies, but we will need to train like one for this workout.
Before we get into his physical abilities and chakra I do want to point out something we already know about Sasuke’s speed.
While he is extremely powerful, one thing that we can immediately recognize as a key ability is his speed. He even came in at number three among our top fifteen fastest ninjas in Naruto – only coming in behind Naruto and Minato.
Here’s what they tell us about his physical prowess:
Sasuke’s chakra is quite strong, in part due to being the reincarnation of Indra Ōtsutsuki. Whenever Sasuke’s Curse of Hatred deepens, others remark how much stronger, darker, and more sinister his chakra becomes. His reserves are also quite large, enough to use Chidori twice a day during Part I without aid. By Part II, Sasuke is able to use Chidori and related techniques multiple times in a single day, as well as summon creatures as large as Manda. His chakra control, though less refined than Sakura Haruno’s, is nevertheless very high. In the anime, he could effectively perform hand seals between his own and an enemy’s hand. In adulthood, after losing one of his arms, he learned to use one-handed hand seals. His chakra’s strength was also potent enough that Urashiki Ōtsutsuki openly commented on the strength of the chakra he stole from Sasuke, noting it was magnificent. While not an actual sensor himself, during his final battle against Naruto, he sensed Naruto’s build-up of chakra and natural energy from Kurama. Also, in sharing half of Hagoromo’s power with Naruto, he is also able to sense Naruto’s chakra from a different dimension.
Sasuke is very capable in taijutsu, enough to hold his own in hand-to-hand combat against multiple opponents at once. His most consistent physical display is his speed, and by extension his reaction time: Haku remarks on how impressive Sasuke is in both regards during their battle. After re-awakening his Sharingan, Sasuke concentrates on honing his speed and reflexes so that he can react to the Sharingan’s heightened visual information, which he accomplishes by imitating Rock Lee’s movements. His speed is even shown to match, if not exceed various other fast techniques like the Shield of Sand and Lightning Release Chakra Mode respectively, and enough to physically incapacitate opponents before they realise he’s even approached them. Between his increased speed and taijutsu prowess, it becomes very difficult for his opponents to find enough time to perform even a single hand seal.
Building this one out around calisthenics training is going to be a perfect mixture of everything we’re shooting for to perform like Sasuke:
- Lean and Toned Physique
- Insane Speed
- Overall Strength and Ninja Body Control
- Enhanced Endurance
For this we’re going to add in a mix of all different training styles (none including weights), so be ready for a bit of everything.
Check out all The SHJ Programs and start unleashing your inner SuperHuman.
Sasuke Uchiha Calisthenics Workout Routine
Training Volume:
3-5 days per week
Explanation:
We’re going to be training with 3 days of calisthenics training that will lead with some endurance and work around some high intensity calisthenics and core work. We’ll also have a day devoted entirely to endurance and a final Supporting Kage Circuit Test which is intended to be done weekly, biweekly or monthly to test your skills.
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.
Sasuke Uchiha Calisthenics Workout Routine: Sample Schedule
Monday: Ninja Speed Calisthenics A
Tuesday: Supporting Kage Circuit Test
Wednesday: Ninja Speed Calisthenics B
Thursday: Natural Prodigy Endurance Work
Friday: Ninja Speed Calisthenics C
Saturday: Optional Endurance Work or Bonus Resources
Sunday: Mandatory Rest Day
Sasuke Uchiha Calisthenics Workout Routine: Ninja Speed Calisthenics A
Warm Up:
10-30 Minutes of Varied Cardio (This can be done as a finisher as well – but if so warm up for 5-10 minutes and finish with 20-30)
Workout:
Superset A:
A. Air Squats
3×30
B. Plank Hold
3×60 seconds
Superset B:
A. Push Ups
3×25
B. Mountain Climbers
3×25
Superset C:
A. Sit Ups
3×20
B. Dips
3×12
Superset D:
A. Pull Ups
3×10
B. Hanging Leg Raises
3×10
Sasuke Uchiha Calisthenics Workout Routine: Supporting Kage 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!)
Supporting Kage Circuit Test: Complete 3-5 Rounds
50 Jump Rope Skips (or Jumping Jacks)
30 Push Ups
50 Jump Rope Skips
20 Sit Ups
50 Jump Rope Skips
15 Close Push Ups
50 Jump Rope Skips
10 Chin Ups
Sasuke Uchiha Calisthenics Workout Routine: Ninja Speed Calisthenics B
Warm Up:
10-30 Minutes of Varied Cardio (This can be done as a finisher as well – but if so warm up for 5-10 minutes and finish with 20-30)
Workout:
Superset A:
A. Lunges
3×30
B. L-Sit Hold
3×30 seconds
Superset B:
A. Decline Push Ups
3×25
B. Hollow Hold
3×25 seconds
Superset C:
A. V-Ups
3×20
B. Plank to Push Ups
3×12
Superset D:
A. Chin Ups
3×10
B. Hanging Knee Raises
3×10
Sasuke Uchiha Calisthenics Workout Routine: Natural Prodigy 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
Sasuke Uchiha Calisthenics Workout Routine: Ninja Speed Calisthenics C
Warm Up:
10-30 Minutes of Varied Cardio (This can be done as a finisher as well – but if so warm up for 5-10 minutes and finish with 20-30)
Workout:
Superset A:
A. Wide to Close Air Squats
3×30
B. Superman Hold
3×30 seconds
Superset B:
A. Wide to Close Push Ups
3×20
B. Half Burpees
3×10
Superset C:
A. Slow Crunches
3×20
B. Skull Crushers
3×12
Superset D:
A. Wide Pull Ups
3×10
B. Russian Twists
3xFailure
Sasuke Uchiha Calisthenics Workout Routine: Bonus 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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