Ty Lee Workout Routine: Train like The Fire Nation Acrobat from Avatar: The Last Airbender!

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

From Uncle Iroh’s Prison Workout right into Ty Lee’s Workout; this one will be quite different.

You guys have been absolutely loving our Avatar Inspired Workouts, and Iroh and Lee were two of the most requested characters after having seen our other handful.

So far we’ve also seen Aang’s Workout, Korra’s Workout, Zuko’s Workout and Toph Beifong’s workout to really round out our list!

But now going from a prison styled workout into an acrobatic themed workout should be a lot of fun considering they’re both primarily calisthenics, but will be formatted quite differently.

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Ty Lee Stats:

Height: 5’5

Weight: 129

Real Name: Ty Lee

Powers: Yes

TV Show: Avatar: The Last Airbender

Ty Lee is actually taller than I expected; especially after seeing just how short Uncle Iroh is!

Although she does fall right into the average height range we’ve seen among women.

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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Ty Lee 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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Ty Lee Workout Routine Information (and 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, before we break into any of Ty Lee’s acrobatic training, I want to share a bit of her background to give a scope of her character and what we’re working with replicating.

Her Wiki Fandom page tells us:

Ty Lee was a cheerful and energetic girl who hailed from the Fire Nation. As the daughter of a nobleman, she attended the Royal Fire Academy for Girls with her friends, Princess Azula and Mai. Growing up, Ty Lee dealt with six sisters who shared identical appearances with her. This caused her to feel a loss of individuality and led her to have a longing to be a unique, recognizable person, and a desire for attention from other people. Because of this, after she matured, she ran away from her home and joined a Fire Nation circus, becoming a skilled acrobatic performer and gaining more personal attention.

Ty Lee was a formidable hand-to-hand combatant, often utilizing chi blocking, a unique form of martial arts that targets pressure points located in the human body. By striking these, she was able to disrupt an individual’s chi flow and temporarily paralyze them, thereby also preventing the victim from bending for a period of time. Mai and Ty Lee were recruited by Princess Azula to hunt down and capture Prince Zuko and Iroh, and later Avatar Aang and his friends.

And to continue with her character, they tell us a bit about her early life, which will also break down a bit of why she’s exceptionally good at acrobatics:

Born into a Fire Nation noble family, Ty Lee was one of seven identical sisters, the others being Ty Lin, Ty Lat, Ty Lao, Ty Liu, Ty Lum, and Ty Woo. In order to preserve a sense of individuality, the sisters each chose a different hobby and agreed to stay away from each other so their parents could not compare them with one another. Ty Lee claimed acrobatics for herself, even though her sisters were also skilled in this regard. Despite that, Ty Lee still felt like she was part of a matched set and constantly had to compete for attention, often feeling neglected by her surroundings.

She attended the prestigious Royal Fire Academy for Girls where she met Azula and Mai, both of whom she developed a close friendship with. Due to her close association with the Fire Nation princess, Ty Lee was permitted to play with Mai and Azula at the Palace. During one of those outings, Ty Lee demonstrated her superior acrobatic skills by performing a series of cartwheels and somersaults, which Azula proved unable to mimic. As a result, Ty Lee was pushed to the ground by a jealous Azula, who subsequently laughed at her. Despite her indignant reaction to the princess’ behavior, Ty Lee happily went along with Azula’s plan to humiliate Zuko, on whom Mai had a crush. After Azula orchestrated a situation in which Mai and Zuko fell into a fountain, Ty Lee teased the pair about being “cute” together. She, Azula, and Mai also played hide-and-seek at the palace, but Azula always won due to knowing secret passageways in the complex. Eventually, Ty Lee and Mai discovered this secret.

For those of you who see big long paragraphs and immediately become scared, I’ll break that down a bit more.

Ty Lee was one of seven identical sisters and she claimed acrobatics for herself to find her individuality.  Because of feeling a longing to be unique to herself she eventually ran away and joined a Fire Nation circus as an acrobat!  

I’d keep going, because her story is quite fun and exciting, but that’s as light as I can keep the reading for you guys wanting to know what we’re using towards the workout routine.

It’s also good to know that she is also great in mixed martial arts, which they say she was “formidable hand-to-hand combatant, often utilizing chi blocking, a unique form of martial arts that targets pressure points located in the human body. By striking these, she was able to disrupt an individual’s chi flow and temporarily paralyze them, thereby also preventing the victim from bending for a period of time.”; even being recruited by Princess Azula to hunt down Zuko and Iroh!

So expect to see mixed martial arts in your training as well.

Along with her mixed martial arts and acrobatic abilities, her Wiki also makes mention to her agility; which is something that will come inherently through our training.

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Ty Lee Workout Routine

Training Volume:

5+ days per week

Explanation:

For this one we’re going to be training like an acrobat.  We’ve actually seen a handful of other gymnasts and acrobats on the site, so I’ll be pulling from ACTUAL acrobatic/gymnast training regimes and building this one for you.  Being that we aren’t training like an Olympic athlete or Cirque du Soleil acrobat I will be scaling it down a bit for you, but I’ll also share the full workout I’m crafting each portion from if you want to scale it back up for yourself.

Explanation Two:

For any programs I don’t scale down you can also utilize The Ultimate Calisthenics Workout and Guide right here on the site, completely free!

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.

Ty Lee Workout: Sample Workout Schedule

Monday: Professional Gymnast Training [Simone Biles Styled]

Tuesday: Cirque Du Soleil Acrobat Training

Wednesday: Professional Gymnast Training [Jake Dalton Styled]

Thursday: Cirque Du Soleil Acrobat Training

Friday: Professional Gymnast Training [Shawn Johnson and Alicia Sacramone Styled]

Saturday: Mixed Martial Arts and/or Parkour

Sunday: Endurance and/or Rest if No Rest Day Taken

Ty Lee Workout: Professional Gymnast Training [Simone Biles Styled]

This portion is being pulled from the research done and article programmed: Simone Biles Workout and Diet.

Morning Endurance Variations (choose one):

Run 3.1 Miles

Bike 15 Miles

Row 1.5 Miles

Afternoon Calisthenics and Holds:

Push Ups

4×25

Air Squats

4×20

Dips

4×15

Chin Ups

4×10

Lunges

4×10 each leg

Holds:

Hollow Hold

3×30 seconds

Plank Hold

3×60 seconds

Side Plank

3×30 seconds each side

L-Sit Hold

3×30 seconds

Ty Lee Workout: Professional Gymnast Training [Jake Dalton Styled]

This portion is being pulled from the research done and article programmed: Jubilee Workout Routine.

Warm Up:

Stretch and Foam Roll

Workout:

Muscle Ups (Rings)

3×5

Handstand Push Ups

3×8

Kettlebell Swings

3×15

Shoulder Presses

3×6

Straight Body Pulls (Rings)

3×5

Hollow Hold

3×30 Seconds

Ab Workout:

Stability Ball Push Up with Pike

3xFailure

V-Ups

3xFailure

Hollow Rocks

3×30

Stability Ball Plank Holds

3xFailure

Ty Lee Workout: Professional Gymnast Training [Shawn Johnson and Alicia Sacramone Styled]

This portion is being pulled from the research done and article programmed: Black Canary Workout Routine.

Base Calisthenics:

Shoulder Taps

4×20

Jump Squats

3×15

Lunge Walk w/ Bar Held in Front or Front Shelf (Front Squat Position)

3×20 Steps (10 Each Leg)

Pike Up on Stability Ball

3×10-15

Standing Side Jumps Over Box/Step/Block

3×10

Core Movements:

V-Ups

3×25

Hanging Leg Raises

3×25

Optional Additions:

Push Ups (or Knee Ups, or Handstand Push Ups)

3×20

Chin Ups (or Assisted or Pike Push Ups)

3×20

Dips (or Chair Dips or Assisted)

3×20

Ty Lee Workout: Acrobat Training [Cirque Du Soleil Styled]

This portion is being pulled from the research done and article programmed: Cirque du Soleil Workout Routine.

Warm Up:

High Knees x 20

Butt Kicks x 20

Jumping Jacks x 20

Air Squats x 20

Twisting Heel Touch (Wide Leg/Arms Wide for Twist) x 10 each side

Giant Lunge w/ Opposite Arm Straight Up x 15 second hold

Giant Lunge w/ Both Arms Planted In Front x 15 second hold

Hamstring Stretch x 15 second

Workout:

One Arm KB Deadlift into Reverse Lunge

3×6

KB Goblet Squat

3×12

Foam Roll Plank (Foam Roller under Legs, Roll In and Out During Plank)

3×20

Conditioning and Stamina:

Each Session Starts at a 5 Minute Increment (5, 10, 15):

Session One:

Squat Press with Dumbbells x 15 reps

DB Deadlift into Bent Over Rows x 10 reps

Complete 3 Sets Total within 5 Minutes

Session Two:

Kettlebell Swings x 15

Burpees x 10

Complete 3 Sets Total within 5 Minutes

Session Three:

Accumulate 2 Minutes of an L-Sit Hold within your 5 Minutes

You can sub with a Hollow Hold (Reverse Superman Hold)

Ty Lee Workout: Mixed Martial Arts and Parkour Resources

Ty Lee is also exceptional at mixed martial arts; and her “parkour” ability is more than above average (being an acrobat makes that quite easy).

These are some workouts and resources you can utilize if you’re looking to step it up a notch!

Mixed Martial Arts Routines

• Deathstroke Workout Routine
• Daredevil Workout Routine
• Moon Knight Workout Routine
• Sagat Workout Routine
• Anna Diop Workout Routine and Diet Plan
• Frank Grillo Workout Routine and Diet Plan
• Ryan Potter Workout Routine and Diet Plan

Parkour Training Resources:

• The Nightrunner Parkour Workout Routine
• The Assassin’s Creed Parkour Workout Routine
• The Robbie Amell Parkour Workout Routine

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