Up until I started researching Avatar: The Last Airbender to create our Aang Workout I was under the impression the show fell under the category of being an anime.
I was like, “Hell yeah! Another one to add to our Anime Inspired Workouts!”…
Don’t get me wrong; I have heard TONS of amazing reviews about Avatar, and almost only great things.
Workouts revolving around the characters are constantly asked for, but I want to obviously also do them justice by learning about them first (hence my research even prior to writing anything).
That being said, we’re finally here this week for both Aang’s and Korra’s workout, who is from The Legend of Korra, which is a follow up to Avatar: The Last Airbender.
Oh, and before I sign off on this section and get into the workout, I do want to add that Wiki states “the series is animated in a style strongly influenced by anime” about both series…so I wasn’t THAT far off.
Weight: 90 lbs.
Real Name: Aang
Aang is only 12 years old, so his short and light frame should come as no surprise.
Don’t let this fool you, though, this workout is still going to be INTENSE!
Vegeta were tied Wolverine for 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.
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.
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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Aang Diet and Nutrition
**Keep in mind: this section will be nearly identical for each hero, unless I mentioned differently (for example someone like Hulk may get something specifically different)**
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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Aang 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.
I might very well be the only one who was naive to the awesomeness of Avatar, but being that I am, I will be starting with a bit of extra background information for Aang.
Here’s what his Wiki Fandom has for us:
Aang was a male Air Nomad born in 12 BG and the Avatar during the century-long conflict known as the Hundred Year War. His immediate predecessor was Avatar Roku, and his immediate successor is Avatar Korra. As the Avatar of his time, he was the only person capable of using all four bending arts: airbending, waterbending, earthbending, and firebending. He was also one of a select few Avatars, and one of the first in many cycles to learn the ancient art of energybending, and the first Avatar known to have actively used the technique.
Shortly before the beginning of the Hundred Year War, Aang was frozen in an iceberg for a hundred years; he later emerged, still biologically twelve years old, into a world engulfed by war. During his absence, the Fire Nation had waged war upon the other nations and managed to completely wipe out the pacifistic Air Nomads. It fell to Aang, the Avatar and the last airbender, to end the War by mastering the other three elements and defeating Fire Lord Ozai. He remained a kind and goofy kid at heart throughout his year-long struggle, despite the overwhelming loss of his people and the heavy burdens he was forced to bear. After his victory over the Phoenix King, Aang began a romantic relationship with his close friend, Katara. The couple eventually married and raised a family of three children: Bumi, a nonbender who became an airbender later in life, Kya, a waterbender, and the youngest, Tenzin, an airbender.
I mean, if you don’t think that was awesome, I’m not apologizing….because it was.
But okay, we’ll skip the rest of the awesomeness that his bio has to offer and skip ahead to his abilities.
You know, the things we’ll be using to build this workout routine.
The majority of Aang’s abilities are going to revolve around his bending and I will include them in the list even though we likely won’t be bending any elements after this workout.
Here’s how his Wiki Fandom continues into his ability section (although I did exclude the full breakdown of each):
- Avatar Spirit
- Chi Sensing
Notice how I put a nice bold on the agility.
Figured you’d like that.
That’s the one we’ll be focusing in on for this workout.
That, and the information his Wiki continues with, calling them his “Other Skills”:
Aang could use his glider staff with great skill as well, using it as a method of transport and sometimes for attack, defense, or bending.
Aside from his combat skills, Aang displayed an impressive degree of artistic talent on a few occasions. He was an extremely talented and agile dancer, being able to perform somersaults in mid-air among other acrobatic feats and coordinate with Katara in a dance. His somersaults at that time did not seem to be aided by airbending, as he was in a public area surrounded by Fire Nation students and there was no sign of any air currents around him.
And while many of you might be thinking to yourselves “Okay, nothing there was useful for a workout”, I say otherwise!
Obviously the first thing is his combat skills, but the acrobatic feats also tell us a lot about his calisthenics abilities and what we’ll likely chalk up as parkour ability as well.
While I won’t be teaching you how to bend nature or use a glider staff, we will definitely be working heavily on our acrobatic ability and agility.
Let’s do this.
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Aang Workout Routine
5+ days per week
The point of this workout is to work on your calisthenics abilities and agility. I will be linking to some other articles to help you with this, but the majority of this training will look similar other than the calisthenics/agility finisher that you will end each workout with. It will also be your job to add in the extra parkour training I will link you as well.
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Aang Workout: Sample Workout Schedule
Monday: Calisthenics, Agility, and Finisher Version A
Tuesday: The Nightrunner Parkour Workout and Calisthenics
Wednesday: Calisthenics, Agility, and Finisher Version B
Thursday: The Nightrunner Parkour Workout and Calisthenics
Friday: Calisthenics, Agility, and Finisher Version C
Saturday: Rest Day or Extra Parkour
Sunday: Rest Day or Extra Parkour
Aang Workout: Calisthenics, Agility and Finisher A
5-10 Minute Jog
5×10 each leg
Calisthenics Finisher A:
5 Rounds for Time
20 Wide Push Ups
10 Close Push Ups
5 Inch Worms
10 Double Unders
20 Jumping Jacks
Aang Workout: Calisthenics, Agility and Finisher B
5-10 Minute Jog
5×10 each leg
Calisthenics Finisher B:
3 Rounds for Time
5 Chin Ups
10 Handstand Push Ups
50 Mountain Climbers
10 Second Wall Sit
5 Box Jumps
Aang Workout: Calisthenics, Agility and Finisher C
5-10 Minute Jog
5×10 each leg
Calisthenics Finisher C:
1 Round for Time
70 Calorie Sprint/Run
60 Bicycle Crunches
50 Jump Ropes
40 Wide Push Ups
20 Lying Leg Raises
10 Jump Squats
Aang Workout: Parkour from Nightrunner Workout
Normally I would simply link you to The Nightrunner Workout to pull the Parkour section from it, but considering we’re also going to be utilizing the calisthenics from the routines as well on these days, I will also be giving you the full breakdown below.
The difference is going to be the overall reps, and the fact that you can break it down into any scheme you’d like on your parkour/freerunning days.
75 Pull Ups
75 Hanging Leg Raises
100 Sit Ups
150 Push Ups
150 Air Squats
**These can be broken down into any number of sets/reps that are needed to complete the overall count.**
Felix’s Parkour Guide/Workout
10 minutes of cardio (chose between Option A and B)
Option A: Jogging or running
Option B: Quadrupedal movement such as bear crawl, crab walk, spider-man walk, backward and forward (try to mix them a bit this will help for your mobility)
5-10 Parkour Rolls (both sides)
How you should roll: (example on right shoulder) get down on your left knee, put your left hand on the ground in front of your left knee, beside your right heel, then put your right hand on the left one. DO NOT CROSS YOUR FINGERS. Put your head down and roll on your shoulder, you should roll diagonally from your shoulder to the other side of your waist.
Note: Start by doing them on soft surfaces like grass, when you feel more confident while doing it try to practice them from walking, jogging and running. Then start to practice dive rolls.
5-10 back rolls
Flow out/safety vault: as you come towards the obstacle, place your outside arm on the obstacle, then put your outside leg on the obstacle, pass your inside leg under your outside leg, release your outside arm as you push with your outside foot to pass the obstacle.
Speed vault: very similar to the flow out vault except that your outside foot does not touch the obstacle, instead just kick in the air with it.
Lazy vault: this one is more useful to get over a rail. Come towards the obstacle from a diagonal or parallel direction, put your inside hand on the obstacle, swing your inside leg then your outside leg in the same motion, before placing your outside hand on the obstacle.
Note: the flow out vault as well as the lazy vault are two movements that you can practice without momentum.
Kong vault: press with both of your hands on the obstacle, at the same time, tuck your legs on your chest to pass over the obstacle, don’t forget to raise your hips.
Note: this one is the most known and most used vault in Parkour, however it is a very scary and tricky vault, so here’s a few steps you can do to break it down.
Step 1: practice it on the floor, crouch and dive into a kong vault, this will get used to the movement, you could also practice with your quadrupedal movements as a warm up.
Step 2: plant plyos/monkey plant; put both hands on an obstacle and use your legs to get on it
Step 3: following the plant plyo keep your hand on the obstacle and go down into a squat position.
Under bar: as you come towards a bar or rail, jump feet first and place your hands on the bar, swing under the bar and extend your body while arching your back.
Tips: one exercise that you can do to practice it and test yourself is to find a park with bars, like a calisthenic park, put and elastic band between two poles parallel to the pull up bar, grab the bar and jump trying to pass your whole body between the elastic band and the bar, raise the elastic band as you get better.
Wall run: run towards a wall, when you’re at the right distance (not to close, not to far) make a small jump at the same time plant the ball of your feet on the wall, a bit higher than hips level, push upward with your leg that is on the wall then try to reach with your arms the top of the wall.
Tik Tak: Similar to the wall run, run towards the wall then jump putting your other leg (feet facing upward) then push with the leg that is on the wall, then push away from the wall transferring your momentum wherever direction you need to go.
Arm jump: this one is like a long jump but you use it to grab the edge of a wall, or a bar as you jump.
Note: when performing this jump your legs should land slightly before you grab the bar. as you might hurt your knees on the wall. just don’t over do it so you don’t drop kick the wall.
Tips: this works for precision jump as well as arm jump, when you’re not sure if you can execute the jump as the jump might be high for example, go down and practice it from the same distance, if you can cover the distance, that means you can do it, if you can’t maybe you should wait. of course there’s always the height difference between the two objects that is important.
Balance: to practice your balance, you can practice it pretty much anytime anywhere, for example you can stand on one leg as you wait for the bus then to the other leg, you can also walk on the road lines (just not in the middle of the road please) there’s literally a lot of things you can do to practice your balance.
Now that you know a few movements for parkour try to find places where you can try them (bench, picnic tables, etc). This really depends on your surroundings, as you get better you will also be able to see more things you can do: this is called The Parkour Vision. For example where others might see a wall, you might see a wall run, etc..
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