Last updated on September 11th, 2024 at 06:16 pm
The SHJ Army is basically obsessed with Avatar: The Last Airbender Inspired Workouts – and we’re wrapping up a frenzy with another huge character.
This time we’re diving into The Fire Nation with a big villain: Fire Lord Ozai!
We’ve already seen a handful of other Fire Nation characters (and ATLA characters in general), but we’re moving into finishing up with some of the most powerful characters of all time.
We even just wrapped up our list discussing The Best Avatar: The Last Airbender Characters of All Time.
Although, spoiler alert: Fire Lord Ozai didn’t make it.
BUT, he will spice up our Avatar Workout Placement Quiz to help you guys choose the best ATLA Inspired workout within our Anime Workouts Database.
Fire Lord Ozai Stats:
Real Name: Roku
Height: 6’0
Weight: 171 lbs.
Anime: Avatar: The Last Airbender
Powers: Yes
One source actually listed Fire Lord Ozai at 5’8 while most have him around 6’0 – which is why he’s listed there.
But I’m curious to see where you guys place him in terms of height range compared to other characters.
Wolverine was 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.
Grab The Unofficial Avatar Workout Booklet and Unleash Your Inner Hero!
Fire Lord Ozai 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.
Take The Avatar Workout Placement Quiz Now!
Fire Lord Ozai 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 with our research for Fire Lord Ozai we’re going to be pulling right from his Wiki Fandom page.
Here’s how they lead us off:
Ozai was the ruler of the Fire Nation during the final years of the Hundred Year War, reigning as Fire Lord from 95 to 100 AG. He was the second son of Fire Lord Azulon and Ilah, the younger brother of Iroh, uncle of Lu Ten, husband to Ursa, the father of Prince Zuko and Princess Azula, and the paternal grandfather of Izumi. Ozai was a firebending master and, prior to the end of the war, was believed to be the most powerful firebender in the world.
After Iroh’s only son, Lu Ten, died, Ozai usurped his brother’s birthright to the throne in a scheme that resulted in his father’s death and Ursa’s banishment.
Ozai’s rule saw a mass buildup of industry and significant technological advancements. Like his father and grandfather before him, Ozai sought to conquer the other nations and become the supreme ruler of the world. To do this, he planned to utilize Sozin’s Comet to burn down the Earth Kingdom, renouncing the title of Fire Lord and declaring himself the Phoenix King, ruler of the world. Before his plans could come to fruition, he was defeated by Avatar Aang, who used energybending to remove his firebending abilities permanently.
After the end of the war and Zuko’s crowning, Ozai was sentenced to life in prison for several war crimes. However, he was able to maintain a degree of influence on world politics through some of his loyal followers creating the “New Ozai Society” and his son, who occasionally sought advice from Ozai. As a result, the former Fire Lord was indirectly responsible for the failure of the Harmony Restoration Movement.
Which is definitely much more of a bio than we’re used to seeing among our character fandoms (especially My Hero Academia characters), but I think it’s warranted just because it’s Fire Lord Ozai.
When they move into his actual powers and abilities section they break it down even more.
To lead it off they tell us about his overall Firebending abilities:
Fire Lord Ozai was an incredibly powerful and skilled firebender; it was stated by Zuko that if the Avatar were unable to defeat him, the only other individual capable of doing so would be Iroh, who, despite being one of the most powerful of their time, still was uncertain he could defeat Ozai. His fighting style was extremely liberal and stressed overbearing, infernal force, fueled by anger, hatred, and personal gain. Before he was crowned Fire Lord, Ozai practiced his bending by attacking a series of dummies, creating blasts of fire with considerable potency. Ozai also held a deep connection to his firebending abilities, detecting the return of his bending with the end of the solar eclipse on the Day of Black Sun despite being underground.
His Antagonist Wiki Fandom also goes on to tell us about some other useful information.
They move into some of high lightning abilities here:
Ozai was one of the few master fire benders of his time able to generate lightning, and was arguably the greatest user of that skill. Prior to the arrival of Sozin’s Comet, he was shown making an enormous bolt of lightning with both hands in seconds during the waning seconds of a solar eclipse when most fire bending would be impossible. Under Sozin’s Comet, his lightning powers were made even more deadly, allowing him to project large, violent strikes of lightning that spread over wide distances. He was, however, untrained in the Lightning Redirection skill developed by his brother, and was vulnerable to other fire benders capable of redirecting his lightning back at him.
And then they also go on to talk about his physical abilities and prowess, which is what we’re really going to be working with.
Here’s what they have to say:
Ozai was in good physical condition and demonstrated above-average endurance and stamina, being able to resist gales of wind made by the Avatar which shattered the solid rock around him. He also demonstrated keen reflexes and fast reaction time in his bouts against Aang and Zuko.
So expect to see a lot of endurance work and stamina within this routine that we’re basing around calisthenics work and bodyweight training advancement!
You think you can handle it?
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Fire Lord Ozai Workout Routine
4-6 days per week
You have 4 days of routines to follow, and then 1-2 days of long distance cardio (this should be done at a steady and comfortable pace).
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.
Fire Lord Ozai Workout Routine: Sample Schedule
Monday: Firebender Calisthenics A
Tuesday: Fire Nation Endurance Training
Wednesday: Firebender Calisthenics B
Thursday: Lightning Training Circuit
Friday: Firebender Calisthenics C
Saturday: Optional Bonus Training Day
Sunday: Rest Day
Fire Lord Ozai Workout Routine: Firebender Calisthenics A
Warm Up:
800m Jog
Workout:
Push Ups (Scale to Knee Push Ups)
4×20
Chair Dips
4×15
Diamond Push Ups
3×10
Mountain Climbers
4×20
Lying Leg Raises
3×20
Sit Ups with Twist
3×20
Fire Lord Ozai Workout Routine: Fire Nation Endurance Training
For your endurance or HIIT days you have quite a few options.
You can utilize enforced endurance training that I will program for you based on your fitness level like we do with other workouts here at SHJ…OR you can do 45-60+ minutes of varied cardio (bike, treadmill, elliptical, stairs, row, swim, etc.)…OR you can even use the HIIT resources I’ll provide.
I’ll break it down in that order:
Option One – Run Based on Overall Fitness Level:
Beginner: 1-3 Miles
Intermediate: 3-5 Miles
Advanced: 5+ Miles
Endurance Work 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)
Option Two – Varied Cardio for 45-60 Minutes:
Split your cardio up however you’d like but complete 45-60+ minutes using:
- Treadmill Walk/Run
- Rower Machine
- StairMaster
- Elliptical
- Swim
- Bike
Option Three – Complete HIIT Training Using SHJ Resources:
Fire Lord Ozai Workout Routine: Firebender Calisthenics B
Warm Up:
800m Jog
Workout:
Air Squats
4×20
Glute Bridges
4×15
Donkey Kicks
3×20 each leg
Fire Hydrants
4×20 each leg
V-Ups
3×20
Hanging Leg Raises
3×20
Fire Lord Ozai Workout Routine: Lightning Training Circuit
Complete 1 Round for Time:
60 Calorie Run (Burn 60 Calories Running)
50 Push Ups
40 Box Jumps
30 Plank to Push Ups
20 Double Unders
10 Burpees
Fire Lord Ozai Workout Routine: Firebender Calisthenics C
Warm Up:
800m Jog
Workout:
Wide Push Ups
4×20
Air Squats
4×15
Chin Ups (Scale to Pike Push Ups)
3×10
Burpees
4×10
Lying Leg Raises w/ Hip Thrust
3×20
Sit Ups
3×30
Fire Lord Ozai Workout Routine: Bonus 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
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