Iroh Prison Workout Routine: Train like Uncle Iroh from Avatar!

Last updated on August 19th, 2021 at 03:12 pm

BONUS: Download the FREE Iroh Workout Routine PDF

For those of you who have watched Avatar, you know dang well Uncle Iroh got JACKED in prison.

Spoiler alert? I think not.

Uncle Iroh’s prison workout is a MUST, not only because we have the exact routine, but also because I’ll be building you a workout to work your way up to the advanced movements that Uncle Iroh does.

But, before I get too far ahead of myself I should probably share the fact that this will not be the first Avatar Workout we have at SHJ.

We started with Aang’s Workout, followed by Korra’s Workout, and that even led us to hosting a Zuko Workout and Toph Beifong Workout as well!

All of which have been extremely popular among The SHJ Army.

That being said, Uncle Iroh will be paired with Ty Lee’s workout routine this week! 🙂

Iroh Stats:

Height: 4’7

Weight: 150 lbs.

Real Name: Iroh

Powers: Yes

TV Show: Avatar: The Last Airbender

Uncle Iroh is extremely short.

To the point where he actually seems to grow a few inches after his prison workout!

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.

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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Uncle Iroh 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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Uncle Iroh 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 start us off I actually want to do a small biography for Iroh for those who don’t know exactly who he is.

For that I’ll be pulling right from his Wiki Fandom:

Iroh was a retired Fire Nation General, a former Crown Prince of the nation, a Grand Lotus of the Order of the White Lotus, a firebending master, and a wise mentor to his nephew Zuko. He was the elder son of Fire Lord Azulon and Ilah and the older brother of Ozai. Iroh’s well-known ability to breathe fire and his claims of “slaying” the last dragon earned him the honorary title “The Dragon of the West”.

And I’ll also pull a piece of his bio that is more specific to his prison workout routine, but for now I do want to mention some of his powers and abilities.

His Wiki Fandom shares them as follows:

Physical Strength

Strategist and Tactician (General)

Firebending (One of the most powerful of his time)

Mixed Martial Arts

Among a wide array of other things including a musical talent and being an amateur botanist.

That being said, we will be focusing in on his prison training specifically (when he got rid of his heavy-set-aesthetic and got JACKED).

Here’s what his Wiki Fandom tells us about the events leading up to and following his prison training:

While in prison, Warden Poon gave Iroh his food. Poon mocked a markedly disheveled Iroh as he scrambled for the gruel, even scooping what had fallen onto the ground into his mouth. As soon as Poon was gone, he became more collected, wiped the sweaty hair out of his face and calmly finished his meal in peace, only eating out of the bowl. Iroh was shown again, calmly lying on the ground deep in thought. Suddenly his eyes widen and he began aggressively doing bent-knee sit ups. Later, Iroh was still mocked and ridiculed by Poon, while still feigning insanity. At the prison, Iroh continued to train in Poon’s absence, having upgraded to the straight-legged inverted sit-ups. He kept up the facade of loneliness and desperation in front of Poon. Iroh was seen to be training whenever not under watch, being able to perform difficult exercises including but not limited to inverted crunches, inverted push-ups, and one handed pull ups. Still keeping his jailer unaware, Iroh had managed to recondition his body back to its original, intimidating form, and even managed to lose his pronounced belly, which he slyly hid by stuffing spare clothing under his robes.

Iroh somehow managed to get a message to Zuko, urging him to educate himself on his great-grandfather. Zuko later angrily went to the Fire Nation jail tower and, bursting into his cell, accused Iroh of having sent him the message. He angrily demanded the point, as the testament did not even reveal anything about Sozin’s death. Iroh admitted to having sent the message and explained that the message Zuko needed to discover about his great-grandfather’s death did not refer to his paternal great-grandfather, Sozin, but his maternal great-grandfather, Avatar Roku. He proceeded, producing the lost crown prince’s headpiece, once worn by both his great-grandfathers, and gave it to a stunned Zuko. Iroh explained to the prince that, as he had both Roku and Sozin’s blood in his veins, he alone had the ability to redeem their family by choosing which of their paths to follow. He had the royal headpiece stashed behind one of the cell’s bricks.

Iroh was treated well by Ming during his stay in prison; at the day of his escape, she had snuck him some jade tea for breakfast and an extra bowl of rice for lunch, upon which he thanked her and told her to take the rest of the day off. Initially confused as to what he meant, Iroh reiterated to her that it would be best for her not to be around in the next few hours. Later that day, Iroh broke himself out of prison during the eclipse and single-handedly defeated Poon and the other guards; the dazed warden would later tell Zuko that Iroh had been like a “one-man army”. Iroh managed to leave the Fire Nation and enter the Earth Kingdom after his escape.

If you’d like to see a quick clip (although pretty bad quality) you can check it out here on YouTube of his actual training scene.

But for those of you who didn’t read the full section above it entails movements like:

Sit Ups
Straight-Legged Inverted Sit Ups (Hanging from his cell)
Clap Push Ups
One Handed Pull Ups
Inverted Push Ups (Handstand Push Ups)

Which are some pretty advanced movements, actually.

I’ll be giving you a few levels of the exact Uncle Iroh Prison Workout Routine below, and then I’ll also be sharing a bunch of resources to help you work up to it!

The extra resources will also include some mixed martial arts resources, which won’t specifically be in preparation of your Iroh Prison Workout, but rather extra training to add in if you’re looking to really unleash your inner Uncle Iroh!

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Uncle Iroh Workout Routine

Last Chance: Download the FREE Iroh Workout Routine PDF

Training Volume:

3-5+ days per week

Explanation:

The Uncle Iroh Prison Workout is not your typical prison workout. I’m going to give you four different levels of the Iroh Prison Workout to take on, but then I’ll also be sharing a more typical prison workout that you can utilize 3-5+ days a week, as well as other calisthenics resources to use in order to work your way up to these advanced movements. From there I’ll also share some mixed martial arts and parkour resources for you to tack on as well!

Want To Upgrade This Workout?

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Want To Turn This Workout Into A Full 90 Day System? Use our Workout Enhancement Tools inside The Academy

Uncle Iroh Workout: The Iroh Prison Workout

The Actual Uncle Iroh Prison Workout Movements:

Sit Ups
Straight-Legged Inverted Sit Ups (Hanging from his cell)
Clap Push Ups
One Handed Pull Ups
Inverted Push Ups (Handstand Push Ups)

Uncle Iroh Prison Workout Level One:

3×10 Pike Push Ups

3×15 Sit Ups

3×20 Push Ups

3×25 Lying Leg Raises

Uncle Iroh Prison Workout Level Two:

3×10 Pull Ups

3×15 Pike Push Ups

3×20 Sit Ups

3×25 Push Ups

Uncle Iroh Prison Workout Level Three:

3×10 Handstand Push Ups

3×15 Pull Ups

3×20 Sit Ups

3×20 Clap Push Ups

3×25 Hanging Leg Raises

Uncle Iroh Prison Workout Level Four:

3×5 One Arm Pull Ups [each arm]

3×15 Inverted Sit Ups

3×20 Handstand Push Ups

3×20 Clap Push Ups

3×25 Sit Ups

Uncle Iroh Workout: A “Typical” Prison Workout

Warm Up:

2×30 High Knees

2×30 Butt Kickers

Workout:

Push Ups (Scale Up To Clapping)

4×30

Sit Ups

4×25

Air Squats

4×20

Dips (off chair)

4×15

Pike Push Ups

4×10

Handstand Push Ups

4×5

Uncle Iroh Workout: Scaling Up With Calisthenics Resources

Obviously you aren’t expected to immediately take on Uncle Iroh’s Prison Workout.

You can utilize the different levels to attempt to scale up, or even take on the more typical prison workout; but I also have other resources for you as well.

First on the list is the best one we have, which comes with 5 Levels of Calisthenics Training, scaling up each time: