Suki Workout Routine: Train like The Leader of The Kyoshi Warriors in Avatar!

Last updated on August 19th, 2021 at 03:26 pm

You guys LOVE Avatar Inspired Workouts.

Which means I’m just going to keep them coming for you.

We already have our Avatar: The Last Airbender Mini-Workout Database, which I linked to above as well, and recently even tacked on an Avatar Workout Placement Quiz to find the best routine for you specifically.

Now we’re going to be adding The Leader of The Kyoshi Warriors as well as a handful of other Avatar characters to our Anime Workouts Database in the coming weeks.

I really like being able to add them because I think they’re a perfect character style to continue adding to our Calisthenics Workouts Database.

Suki Stats:

Real Name: Suki

Height: 5’3

Weight: 115 lbs.

Anime: Avatar: The Last Airbender

Powers: No

Suki comes in below average height if we were to compare her to celebrity females we’ve seen at SHJ.

But it’s important to note that she’s said to only be around 15 years old at the time of this, and compared to the female characters we’ve seen she’d just about make the average range.

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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Suki 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.

Need Help Choosing The Best Avatar Inspired Workout?
Take The Avatar Workout Placement Quiz Now!

Suki 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 get us started we’re going to be pulling some information right from Suki’s Wiki Fandom page so we can learn a bit more about her background and physical abilities before we start building a routine to fit her character.

Here’s how they start off her initial biography section:

Suki was the leader of the Kyoshi Warriors of the Earth Kingdom’s Kyoshi Island. Having begun her training when she was only eight years old, she was well-respected by her fellow warriors for her leadership and combat skills. When Team Avatar arrived on Kyoshi Island, Suki and a few other Kyoshi Warriors captured them, thinking they were Fire Nation spies, but released them and befriended them after realizing Aang was the Avatar. Inspired by the outsiders for helping save their village from Prince Zuko, she and the other Kyoshi Warriors left the island to help the Earth Kingdom fight against the Fire Nation. During their journey, she protected the Avatar’s lost sky bison, Appa, from falling into the enemy’s hands, but she and the other Kyoshi Warriors were defeated by Princess Azula, Mai, and Ty Lee.

Right off the bat we should note that Suki is not a bender, but IS a warrior.

Here’s what they give us for her powers and abilities section:

Despite not being a bender, Suki was more than capable of handling herself in a fight. She was an impressive hand-to-hand combatant, holding her own against other skilled fighters such as Ty Lee and readily avoiding her disabling pressure point strikes. During the breakout of the Boiling Rock, she bypassed a full-scale riot by jumping across the tops of the rioters’ heads and scaling the vertical face of a building, demonstrating an acrobatic skill rivalling that of Ty Lee.

Following the Hundred Year War, Suki learned chi blocking from Ty Lee and later demonstrated the skill for the first time on San.

Suki was also an effective teacher, passing some of her fighting methods on to Sokka in just a short period of time. She also helped train Giya in self-defense, as well as teaching chi blocking to the nonbenders of the Cranefish Town police force.

They also make sure to list even more about her strength under an additional section.

They state:

Suki possessed considerable physical strength, able to swim easily in full Kyoshi Warrior armor and toss aside a full grown man with ease. She also seemed to have an affinity for operating vehicles, piloting a Fire Nation airship and a tundra tank without any prior experience.

So we are looking to get STRONG while also being agile and increasing our overall acrobatic ability like we’ve seen time and time again with these Avatar characters.

I think I have just the thing.

Get ready for some calisthenics volume!

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Suki Workout Routine

Training Volume:

4 days per week of calisthenics and 1-2 days a week of endurance training

Explanation:

Training to try to become THE LEADER of The Kyoshi Warriors is no joke.  We’ll be utilizing four days of calisthenics training that will be based on hitting fatigue and using progressive overload to focus in on hypertrophy and building muscle, but the scaling up will be on you.  I won’t be there to tell you want to increase the volume/workload.  We’ll also use long distance endurance training and HIIT to build that speed and endurance Suki has as well.

Additional Explanation:

Your starting work is scalable but as the weeks go by it’s your responsibility to increase the volume/rep count. I recommend utilizing our Ultimate Calisthenics Workout and Guide to learn more about scaling and each movements specific options.  Your blowout for each day is going to specifically be going until failure to really make sure we hit fatigue.

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.

Suki Workout Routine: Sample Workout Schedule

Monday: Upper Body Focused Calisthenics Work and Core

Tuesday: Full Body Calisthenics Work and HIIT

Wednesday: Long Distance Cardio Endurance Training

Thursday: Lower Body Focused Calisthenics Work and Core

Friday: Full Body Calisthenics Work and HIIT

Saturday: Long Distance Cardio Endurance Training

Sunday: Rest Day

Suki Workout Routine: Upper Body Focused Calisthenics Work

Warm Up:

Jog 400m

Initial Work:

Your starting work is scalable but as the weeks go by it’s your responsibility to increase the volume/rep count.

Regular Push Ups (Can Scale on Knees)

4×25

Skull Crushers (Calisthenics)

4×20

Wide to Close Push Ups (Can Scale on Knees)

4×20

Dips (Can Scale using Chair)

4×20

Pull Ups (Can Scale to Pikes)

4×10

Fatigue Blowout:

Complete 3 Rounds Super-Set Style

• Push Ups to Failure
• Dips to Failure
• Pike Push Ups to Failure

Core Work:

Forearm Plank

3×60 Seconds

V-Ups

3×30

Leg Raises (Lying or Hanging)

3×25

L-Sit Hold

3×15 Seconds

Suki Workout Routine: Full Body Focused Calisthenics Work and HIIT

For your full body calisthenics days we’re going to focus in on working with the most effective compound calisthenics movements and hit them HARD.

Warm Up:

Jog 400m

Initial Work:

Your starting work is scalable but as the weeks go by it’s your responsibility to increase the volume/rep count.

Explosive Push Ups

5×30

Jump Squats

5×20

Dips

5×15

Chin Ups

5×10

HIIT Endurance Work:

Instead of a finisher and core on your full body focused days you’re going to work on shredding some extra fat to show off the abs you’re building on other days.  For this you’re more then welcome to switch it up and do 20, 30 or even 60 minutes of HIIT, but I recommend choosing from our favorite HIIT workouts:

• The Best HIIT Workouts To Step Up Your Workout

Suki Workout Routine: Long Distance Cardio Endurance Training

Similar to our HIIT Training above I’m going to also be sharing some outside resources for your running.

I personally like to base our running (distances) on overall fitness level, but I also have resources from celeb and character workouts that will definitely come in handy!

Here’s the initial distance levels to get you started:

Beginner: 1-3 Miles

Intermediate: 3-5 Miles

Advanced: 5+ Miles

Running Based Celebrity and Character Workouts

• 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)

Suki Workout Routine: Lower Body Focused Calisthenics Work

Warm Up:

Jog 400m

Initial Work:

Your starting work is scalable but as the weeks go by it’s your responsibility to increase the volume/rep count.

Air Squats (Can Scale Using Chair)

4×25

Glute Bridges

4×20

Bulgarian Split Squats

4×20 each leg

Alternating Pistol Squats (Scale Using Chair)

4×20 total

Box Jumps

4×10

Fatigue Blowout:

Complete 3 Rounds Super-Set Style

• Pause Squats to Failure
• Wall Sit to Failure
• Lying Leg Raises to Failure

Core Work:

Forearm Plank

3×60 Seconds

Sit Ups

3×30

Russian Twists

3×25

Hollow Hold

3×15 Seconds

Suki Workout Routine: Full Body Focused Calisthenics Work and HIIT

For your full body calisthenics days we’re going to focus in on working with the most effective compound calisthenics movements and hit them HARD.

Warm Up:

Jog 400m

Initial Work:

Your starting work is scalable but as the weeks go by it’s your responsibility to increase the volume/rep count.

Explosive Push Ups

5×30

Jump Squats

5×20

Dips

5×15

Chin Ups

5×10

HIIT Endurance Work:

Instead of a finisher and core on your full body focused days you’re going to work on shredding some extra fat to show off the abs you’re building on other days.  For this you’re more then welcome to switch it up and do 20, 30 or even 60 minutes of HIIT, but I recommend choosing from our favorite HIIT workouts:

• The Best HIIT Workouts To Step Up Your Workout

Suki Calisthenics Workout Routine: Long Distance Cardio Endurance Training

Similar to our HIIT Training above I’m going to also be sharing some outside resources for your running.

I personally like to base our running (distances) on overall fitness level, but I also have resources from celeb and character workouts that will definitely come in handy!

Here’s the initial distance levels to get you started:

Beginner: 1-3 Miles

Intermediate: 3-5 Miles

Advanced: 5+ Miles

Running Based Celebrity and Character Workouts

• 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)

Suki Workout Routine: Optional Additional 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

Looking to step it up a notch?
Join The Superhero Academy and start unleashing your inner SuperHuman.