Toph Beifong Workout Routine: Train like The Avatar Earthbending Master

Last updated on November 20th, 2024 at 04:25 pm

Now it’s time for the strongest Earthbender we’ve ever seen!

Really rounding out all of our Avatar characters this week after first seeing our Zuko Workout Routine.

And as I mentioned there, our Aang Workout Routine and our Korra Workout Routine are now some of our most popular workouts on the site; although not quite making our Top Character List being that they’re fairly new in comparison to the competition.

That being said, Zuko and Toph are the two most requested characters from Avatar since seeing Aang and Korra.

Now that it’s been picked up and put on Netflix, even holding the number one slot among shows being watched for some time, I decided it’s definitely about time they made their way to the site for everyone waiting in The SHJ Army.

Toph Stats:

Height: 4’3

Weight: 105 lbs.

Real Name: Toph Beifong

Powers: Yes (Earthbending)

We meet Toph when she’s between he ages of 12-15 in The Last Avatar, so don’t be surprised when seeing her height and weight.

Although the next time we meet her in The Legend of Korra she’s 87-88 and doesn’t appear to be much taller! 😛

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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Toph 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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Toph 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.

In order to learn more about Toph, and in turn how we’re going to be able to train like her, we’re going to start with some information from her Wiki Fandom.

Here’s what they give us for her initial bio:

Toph Beifong is an earthbending master, one of the most powerful of her time, and the discoverer of metalbending. Blind since birth, Toph was constantly treated condescendingly because of her visual impairment, particularly by her overprotective parents, Lao and Poppy Beifong. Upon discovering badgermoles, earthbending animals who are also blind, she learned how to use earthbending as an extension of her senses. This gave her the ability to “see” every vibration that passes through the ground.

Having developed her own unique style of earthbending, Toph acquired a toughened personality and became famous for winning underground earthbending tournaments under the name “The Blind Bandit”, doing so behind her parents’ backs. Although initially uninterested in directly aiding the war effort, she eventually chose to leave behind her old life, and travel with Avatar Aang and his friends as his earthbending teacher, when her parents finally became unbearable for her. Toph’s total mastery over earthbending, unique personality, and thoughtful pragmatism made her a valuable addition to the team.

After Republic City’s formation, Toph became the city’s first Chief of Police, forming the Metalbending Police Force to help maintain order. She had two daughters with two different men: Lin, who succeeded her as Chief of Police, and Suyin, who created the metal city of Zaofu. Toph eventually set out to roam the world in search of enlightenment before settling down in the Foggy Swamp.

Toph Beifong is powerful!

Her Wiki goes on to talk about all her bending accomplishments (not just earthbending), including some of her other skills as well.

Here’s how they start off with her earthbending:

Toph’s proclamation of being the most powerful earthbender in the world is supported by her talented displays of earthbending from a young age. Although blind, Toph’s training in earthbending under the original earthbenders, the badgermoles, allowed her to use their unique ability of seismic sense: she used earthbending to “feel” even the most minute vibrations in the earth, including the march of ants several meters away and the presence of trees and buildings. Through this heightened seismic sense, Toph could visualize where people were, their relative distance to her, and their physical build, but was unable to visualize faces. This sense provided her with a distinct advantage when facing other earthbenders in combat because she could predict attacks as they began and quickly react. Her knowledge of the art also allowed her to teach it to others like Aang, and later her daughters, Lin and Suyin. Her speed and agility were also greatly beneficial in combat.

Toph is also proficient in both sandbending and metalbending as well!

Here’s how they continue:

Because sand is loose and ultimately always changing with the winds of the desert, Toph found it hard to navigate through and control. To compensate somewhat, she could condense the sand together to give her a better footing. However, when she tried to attack one of the sandbenders with a small wave of sand during their ambush of her and Appa, she missed, her lack of precision on the sand aggravated by her hurry to save both Appa and the others.

After the events in the Si Wong Desert had shown her inability to see effectively while walking on sand, Toph practiced her sandbending, eventually achieving a mastery over it that allowed her to create an extremely detailed sand version of Ba Sing Se during her time relaxing at Ember Island.

Continuing with this about her metalbending:

Toph discovered the ability to bend metal in the spring of 100 AG. Metal is derived from ore, which is found in the earth. Guru Pathik explained to Aang that “metal is just a part of earth that has been purified and refined”. Because of Toph’s ability to feel the vibrations in earth, she was able to locate the impurities (the small fragments of earth) still found in most metals and manipulate them to “bend” the metal portion. By acquiring these metalbending abilities, Toph had shown herself to be one of the most powerful and ingenious earthbenders in the world, being the only known earthbender to ever bend metal during the Hundred Year War, a feat that even the Avatar was unable to perform since the origin of earthbending.

And, of course, if you’d like to continue with more information about all her bending you can find more in depth bio and ability information on her actual Wiki Fandom page.

Unlike Zuko who we trained revolving around his outside abilities, this time we’re going to revolve our training around how powerful Toph is.

For that reason we’re going to be training to be a well-versed bender and strengthen our bodies from top to bottom, while also allowing ourselves to have enough stamina to endure.

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Toph Workout Routine

Training Volume:

3-5 days per week

Explanation:

We’re going to be utilizing a PPL (Push, Pull, Legs) split that has some minor weight work, calisthenics, and cardio training.  The other 2 days per week will be set up similar to Zuko’s training and allow you to train in different variable styles for areas you need to progress through such as: Freerunning/Parkour, Endurance Work, Mixed Martial Arts, and Speed Training.

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.

Toph Biefong Workout: Sample Workout Schedule

Monday: Push Day Training

Tuesday: Add-on Programming (Parkour, Mixed Martial Arts, Endurance and Speed Work)

Wednesday: Pull Day Training

Thursday: Add-on Programming (Parkour, Mixed Martial Arts, Endurance and Speed Work)

Friday: Leg Day Training

Saturday: Optional Rest Day OR Add-on Programming

Sunday: Optional Rest Day OR Add-on Programming

Toph Biefong Workout: Push Day Training

Warm Up:

800m Jog

2×50 Jumping Jacks

2×50 Butt Kickers

2×50 High Knees

Workout:

Push Ups

3×25

Tricep Cable Kickbacks

3×10 each arm

Machine Press

3×10

Light Seated DB Arnold Press

3×10

Kettlebell Swings

3×10

Core:

Cable Crunches

3×20

Side Plank

3×30 each side

Hanging Knee Raises

3×20

Toph Biefong Workout: Pull Day Training

Warm Up:

800m Jog

2×50 Jumping Jacks

2×50 Butt Kickers

2×50 High Knees

Workout:

Chin Ups

3×10

Wide Push Ups

3×10

Bent Over Rows with DBs

3×10

Standing Alternating DB Curls

3×10

Machine Pulldowns

3×10

Core:

Sit Ups

3×20

Hollow Hold

3×30

Flutter Kicks

3×50

Toph Biefong Workout: Leg Day Training

Warm Up:

800m Jog

2×50 Jumping Jacks

2×50 Butt Kickers

2×50 High Knees

Workout:

Jumping Lunges

3×20 [total]

Box Jumps

3×10

Goblet Squats w/ KB

3×10

Jump Rope

3×100

Leg Press

3×10

Core:

Bicycle Crunches

3×50

Russian Twist

3×20

Hanging Leg Raises

3×10

Add-on Programming (Parkour, Mixed Martial Arts, Endurance and Speed Work)

Parkour Training:

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

Mixed Martial Arts Resources:

• 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

Endurance Work:

Beginner: 1-3 Mile Run

Intermediate: 3-5 Mile Run

Advanced: 5+ Mile Run

OR

• 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

Speed Work:

• The Kid Flash Workout Routine Speed Routine

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