Last updated on August 19th, 2021 at 03:20 pm
Lin Beifong will be the last piece of the puzzle to fully unlock our Avatar: The Last Airbender Inspired Workout Database.
This is a mini-database like we’ve done for some other sub categories within our Workout Database like DBZ, MHA and Naruto!
We’ve already seen a handful of other Avatar Inspired Workouts (if that wasn’t obvious), so this one will finally get us there.
Here are some others we’ve seen, including our Sokka Workout from this week as well: Aang Workout, Korra Workout, Uncle Iroh Workout, Ty Lee Workout, Zuko Workout, Amon Workout, Tenzin Workout and even Toph Workout!
But it’s time to come back with another two of the top requested characters this week.
Our SHJ Army has made it pretty clear that ATLA is just as loved and needed as all the other characters exploding with popularity within our Anime Workouts Database.
Lin Beifong Stats:
Real Name: Lin Beifong
Height: N/A (Guesstimate 5’8+)
Weight: N/A (Guesstimate 120 lbs.)
Anime: Avatar: The Last Airbender
Powers: Yes
Lin’s exact height isn’t available but she seems pretty tall and we sourced Korra at around 5’7, making Lin around that range as well.
For an anime character Lin is actually quite tall at the range we’ve put her in, and would even be considered tall among the average celebrity female we’ve seen at SHJ too!
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.
Grab The Unofficial Avatar Workout Booklet and Unleash Your Inner Hero!
Lin Beifong 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.
Take The Avatar Workout Placement Quiz Now!
Lin Beifong 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.
Lin Beifong is an absolute badass.
To start us off I’d normally pull from our character’s Wiki Fandom, but in this case I wanted to make it clear that Lin is awesome before we even move further.
That being said, here’s what they tell us:
Lin Beifong is the Chief of Police of the Republic City Police Department, the daughter of Toph Beifong and Kanto, and the older maternal half sister of Suyin Beifong. Although her mother taught Avatar Korra’s previous incarnation how to earthbend, Lin displayed no affection toward her when they first met. However, Lin’s feelings toward the young Avatar changed when Amon and his Equalists made their public appearance and openly challenged the benders of the world.[4] Lin is brave, loyal, and willing to sacrifice herself in order to do what she believes is right.
Lin is so talented she can not only earthbend, but also metalbend.
Here Wiki tells us this about her earthbending to start:
Like her renowned mother, Lin has mastered earthbending to a similar level. She is equally proficient in the traditional Hung Gar earthbending style and her mother’s self-taught Chu Gar Praying Mantis style. She is able to easily elevate multiple large boulders simultaneously, as well as launch herself high up into the air.
Lin has also demonstrated a great mastery over the seismic sense technique, which allows her to detect the layout of the surrounding area and the people within it with great accuracy and detail. Thus, she is easily able to locate subterranean structures, as well as determine with accuracy who is within the general vicinity. For example, while on the hunt for her captured officers, she was able to pinpoint their presence within an Equalist hideout, but also perceive that Korra was absent. She could also sense the mechanism of a locked door without physically perceiving it in order to open it with her bending. Like Toph, Lin’s ability is limited without direct skin contact, requiring her to either use her hands or retract the soles on her boots.
They move into some information about her metalbending by stating:
As the chief of the Metalbending Police Force, Lin is especially proficient in the specialized art of metalbending. She is able to rip metal beams or floors from their bearings and single-handedly tear apart an airship’s metal hull. For more general use, Lin uses her standard retractable metal cables, which are highly versatile in battle. With them, she is able to perform considerable feats of acrobatics, easily maneuvering around cavernous locations, such as the Pro-bending Arena. She can also fashion them as wrist blades for close-quarters combat. Lin has also performed intricate and otherwise delicate metalbending as well, from unlocking metal handcuffs from a distance to wrapping her armor around herself, and even closing up Bolin’s zipper. Despite all this, her mother, Toph, did not believe Lin picked up all the specifics of metalbending.
And, they even wrap it up with some information about her other skills.
This is a section that will actually really help us build out this routine for her.
Here’s what they say:
Lin is extremely agile and resilient, exhibited by her quick recovery from a chi blocker attack and, in the same move, somersaulting upright and taking down two chi blockers. She was likewise still able to effectively maneuver and fight on par with Suyin despite being visibly exhausted at the time. Her reflexes are great enough that she can subdue multiple chi blockers by herself. She has also shown considerable skill in aim, as she was able to snap Tarrlok’s gavel from across a large room with one of her metal cables without touching him with the cable. Lin is also a capable driver and pilot, being able to navigate a police car through crowded streets in pursuit of the Terra Triad and man an airship by herself.
Despite not being able to see through Varrick’s ruse during the Water Tribe Civil War, Lin possesses decent detective skills, making her a valuable member of the police force. She also put her skills to use to track down Team Avatar after they left Zaofu to chase Zaheer.
While I won’t be able to build you a routine that will allow you to earthbend and metalbend, what we will be looking to accomplish is Lin’s agility and overall athleticism!
She’s able to move quickly and maneuver in an almost parkour way while bending, so for this one we’re going to be using some of the parkour-like technique and training styles to build out a calisthenics-based routine.
Ready for some bodyweight training?
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Lin Beifong Workout Routine
Training Volume:
5 days per week
Explanation:
To train like Lin we’re going to be utilizing 3 days of calisthenics and endurance mixed with some HIIT and core work. These days will be fairly high in volume but then it’ll be your job to fit in endurance, mixed martial arts and parkour training (pick one of the three) into another two days a week based on the category you most want to focus on.
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.
Lin Beifong Workout Routine: Sample Workout Schedule
Monday: Beifong Calisthenics, Endurance and Core A
Tuesday: Endurance, Parkour or Mixed Martial Arts Training
Wednesday: Beifong Calisthenics, Endurance and Core B
Thursday: Endurance, Parkour or Mixed Martial Arts Training
Friday: Beifong Calisthenics, Endurance and Core C
Saturday: Optional Bonus Training Day
Sunday: Rest Day
Lin Beifong Workout Routine: Beifong Calisthenics, Endurance and Core A
Warm Up:
2×25 High Knees
2×25 Butt Kickers
Endurance Work:
Run 1 Mile
Calisthenics HIIT: Complete 3 Rounds
50 Jump Rope or Jumping Jacks
15 Bodyweight Skull Crushers
50 Jump Rope or Jumping Jacks
20 Explosive Push Ups
50 Jump Rope or Jumping Jacks
15 Chin Ups
50 Jump Rope or Jumping Jacks
20 Donkey Kicks Each Leg
Core Work:
Plank
3×60 seconds
Sit Ups with Twist
3×20
Hanging Knee Raises
3×20
Lin Beifong Workout Routine: Beifong Calisthenics, Endurance and Core B
Warm Up:
2×25 High Knees
2×25 Butt Kickers
Endurance Work:
Run 1 Mile
Calisthenics HIIT: Complete 3 Rounds
50 Jump Rope or Jumping Jacks
20 Push Ups
50 Jump Rope or Jumping Jacks
20 Air Squats
50 Jump Rope or Jumping Jacks
20 Pike Push Ups
50 Jump Rope or Jumping Jacks
20 Dips
Core Work: Complete 2 Rounds
30 Seconds of Bicycle Crunches
30 Second Hollow Hold
30 Seconds of V-Ups
30 Second Reverse Superman Hold
30 Seconds of Lying Leg Raises
30 Second Plank
Lin Beifong Workout Routine: Beifong Calisthenics, Endurance and Core A
Warm Up:
2×25 High Knees
2×25 Butt Kickers
Endurance Work:
Run 1 Mile
Calisthenics HIIT: Complete 3 Rounds
50 Jump Rope or Jumping Jacks
10 Pull Ups
50 Jump Rope or Jumping Jacks
20 Lunges
50 Jump Rope or Jumping Jacks
10 Burpees
50 Jump Rope or Jumping Jacks
20 Chair Dips
Core Work:
Russian Twists
3×45 seconds
Slow Crunches
3×30
Hanging Knee Raises w/ Twist
3×20
Lin Beifong Workout Routine: Bonus Training Resources
MMA Training Resources:
- Deathstroke Workout Routine
- Daredevil Workout Routine
- Moon Knight Workout Routine
- Sagat Workout Routine
- Anna Diop Workout Routine and Diet Plan
- Ryan Potter Workout Routine and Diet Plan
- Frank Grillo Boxing Workout
Parkour Training Resources
- The Nightrunner Parkour Workout Routine
- The Assassin’s Creed Parkour Workout Routine
- The Robbie Amell Parkour Workout Routine
HIIT Resources:
Endurance Training 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)
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