Asami Sato Workout Routine: Train like You're on Team Avatar!

Last updated on December 26th, 2021 at 10:12 am

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Part of our Avatar celebration also involves The Legend of Korra.

We love the entire Avatar Universe and our Avatar Inspired Workouts have a mix of both shows characters in there.

On top of that, our Avatar Workout Placement Quiz works around both shows as well.

If that wasn’t clear: Asami is not the first Legend of Korra character we’ve had here at SHJ – but we do know she is one of the more popular.

She didn’t quite make our list of The Most Popular Avatar Characters – but to be fair we were mainly counting ATLA characters for that one and will likely get a larger list when we include our Korra characters!

Asami Sato Stats:

Real Name: Asami Sato

Height: 5’9 (Fan Guesstimate)

Weight: N/A

Anime/Show: The Legend of Korra

Powers: Yes

Asami Sato, by fan guesstimation, is quite tall!

Most fans guesstimate 5’8-5’11, but there was most fans agreeing on 5’9 range being the most accurate they can be at.

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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Asami Sato 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.

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Asami Sato 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.

For our Asami Sato research we’re going to be pulling right from here Wiki Fandom page.

It actually gives us quite a large intro bio section, stating:

Asami Sato is a businesswoman, industrialist, engineer, and the only child of the former wealthy industrialist Hiroshi Sato and his wife, Yasuko. Although a nonbender, when she discovered that her father was working with the Equalists, she rejected his hatred of benders and actively fought against the Equalists as a member of Team Avatar. After her father’s imprisonment, she became the new Chief Executive Officer of Future Industries, planning to bring the company back to the peak of economic dominance and restore its reputation. Two weeks after Harmonic Convergence, she joined her friends in the search for the new airbenders. However, their search stopped when the Red Lotus attempted to kidnap Avatar Korra in Zaofu and they worked to bring the organization down instead. Three years later, in 174 AG, Asami assisted in defeating Kuvira and began a romantic relationship with her best friend, Korra.

As you can tell, while Sato may not be a bender, she is still definitely a badass hero!

When we move into her powers and abilities we actually learn a lot more about what we’ll be working with.

Sato has some unique abilities that we’ll discuss as well, but to start they give us some information about her combat skills:

Asami is highly proficient in hand-to-hand combat. From a young age, her father enrolled her in the best self-defense classes there were, so she would be able to protect herself. Her prowess was great enough to easily disarm the Equalists’ Lieutenant and knock him out with his own weapon, and she was similarly able to evade attacks from five chi blockers before using an electrified glove to stun them. Asami has also proven herself to be nimble; she was able to jump over a speeding motorcycle while kicking the rider off, still managing to land gracefully, and also dodged an earthbending attack by a Red Lotus sentry before stunning him in one fluid motion.

This is what we’ll mainly be working around.

Sato is an excellent fighter and she has great endurance, mobility and agility.

For that reason we’ll be training around calisthenics and utilizing training tactics like we use in our Assassin Calisthenics 90 Day System, which has even been used to train new U.S. Marines.

Also, for the sake of fun and building on her character a bit more, here’s the other information they give us about Sato’s skills:

Asami is an expert driver, having learned through testing her father’s Satomobiles, and is fully capable of rivaling Equalist motorcyclists. She can also drive motorboats and sand-sailers, skillfully being able to escape and divert enemies during speed chases. Having assisted her father in operating their company, Asami is capable of controlling any other vehicle engineered by Future Industries, such as mopeds, forklifts, and mecha tanks, which she noted were operated similarly. As such, she has developed an keen eye on technology workmanship, being able to discern high-quality products from subpar ones, as evidenced when she criticized Cabbage Corp’s airships for utilizing lighter materials.

Asami is a practical thinker and a capable engineer, able to repair and construct vehicles with limited resources, such as when she improvised a makeshift sand-sailer using materials from a destroyed airship. Her skill in engineering extends to major projects, as she was involved in developing the Future Industries airship. She is also a skilled Pai Sho player, proving herself to be a good methodical strategist and can pick locks with her hair pins, able to free Tenzin through this method in the Northern Air Temple. Due to her upbringing and time at Future Industries, Asami is a capable architect, capable of designing large amounts of houses in a short period of time.

We won’t be training on motorcycles or anything else highspeed for this one – but it does give us a bit more information about how awesome she is!

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Asami Sato Workout Routine

Last Chance: Download the FREE Asami Sato Workout Routine PDF

Training Volume:

3-5 days per week

Explanation:

To train like Sato we’re going to be working with 3 days of calisthenics training that will have some light cardio each day and have 2 days of optional endurance or HIIT training to build on that Sato martial arts training a bit more as well.

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Asami Sato Workout Routine: Sample Workout Schedule

Monday: Team Avatar Calisthenics A

Tuesday: Sato Martial Arts Endurance Work

Wednesday: Team Avatar Calisthenics B

Thursday: Sato Martial Arts Endurance Work

Friday: Team Avatar Calisthenics C

Saturday: Active Rest Day

Sunday: Mandatory Rest Day

Asami Sato Workout Routine: Team Avatar Calisthenics A

Warm Up:

Light 10-15 Minute Jog

Workout:

Air Squats

3×25

Push Ups

3×20

Plank to Push Ups

3×12

Pull Ups (or Pike Push Ups)

3×8

Core Work:

Plank

3×60 Seconds

Sit Ups

3×20

Lying Leg Raises

3×20

Asami Sato Workout Routine: Sato Martial Arts Endurance Work

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:

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:

Asami Sato Workout Routine: Team Avatar Calisthenics B

Warm Up:

Light 10-15 Minute Jog

Workout:

Glute Bridges

3×25

Decline Push Ups

3×20

Dips

3×12

Chin Ups (or Pike Push Ups)

3×8

Core Work:

Hollow Holds

3×30 Seconds

V-Ups

3×20

Hanging Knee Raises

3×20

Asami Sato Workout Routine: Sato Martial Arts Endurance Work

For your endurance or HIIT days you have quite a few options.

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:

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:

Asami Sato Workout Routine: Team Avatar Calisthenics C

Warm Up:

Light 10-15 Minute Jog

Workout:

Lunges

3×30 total

Clap Push Ups

3×20

Dips

3×12

Chin Ups (or Pike Push Ups)

3×8

Core Work:

Superman Hold

3×30 Seconds

Bicycle Crunches

3×20

Flutter Kicks

3×30

Asami Sato Workout Routine: Optional Additional Training Resources

Parkour Training Resources

Main MMA Training Resources

Other MMA Training Resources:

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