Last updated on August 19th, 2021 at 03:21 pm
We’re back for another Avatar Inspired Workout, this time from The Legend of Korra!
We just saw our Azula Inspired Workout as well, but now it’s time to switch it up and bring in LOK with a male character.
Although we do have a double up on firebenders this week!
So far we’ve had our Aang Workout, Korra Workout, Uncle Iroh Workout, Ty Lee Workout, Zuko Workout, Amon Workout, Tenzin Workout and even Toph Workout!
That means after this week we have TEN workouts inspired by Avatar Universe characters, which also means we can have a mini database added soon, instead of having Avatar characters float around our Anime Workouts Database where they don’t technically belong.
Mako Stats:
Real Name: Mako
Height: 6’2
Weight: N/A
Anime: The Legend of Korra
Powers: Yes
Mako is actually really tall compared to a lot of characters in the same niche.
He can’t technically be compared to Anime characters, but he is around the average height of male celebrities we’ve seen.
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!
Mako 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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Mako 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 start us off we’re going to be pulling from Mako’s Avatar Wiki Fandom page.
This is how they lead his bio:
Mako is a firebender from a multicultural family who grew up on the streets of Republic City as an orphan with his younger brother, Bolin. Mako always wore his signature red scarf that was once his father’s, who was murdered along with his mother when he was a boy. He formed a pro-bending team with his brother and Hasook and aspired for his new career to bring him fame and fortune. His aspirations changed, however, when he met Avatar Korra, who joined the team to replace Hasook and became a loyal friend. Mako, with the help of his teammates, was able to lead the team to second place in the championship. After the tournament’s conclusion, Mako joined Korra in her efforts to stop the Equalists.
From there they go on to tell us:
In the following months, Mako joined the Republic City Police Force, where he steadily rose up from being a beat cop to a detective. He joined his friends in an effort to stop Unalaq and Vaatu from merging. A few weeks after Harmonic Convergence, he rejoined Team Avatar in their search for new airbenders. However, they stopped when the Red Lotus attempted to kidnap Korra in Zaofu, instead working to bring down the anarchist organization.
After taking down the Red Lotus, Mako returned to his work as a police officer and was later appointed as Prince Wu’s bodyguard, a position he continued in after the latter’s coronation as Earth King. Following Kuvira’s failed invasion, Mako returned to his job as detective.
Mako actually has some other abilities outside of his Firebending that are pretty unique.
Before we get into that, here’s how they describe his bending abilities:
Mako has demonstrated considerable skill in the art of firebending, implementing a modern style of fighting that he developed in his pro-bending days. Critics of the sport note his use of a distinct “cool under fire” technique, which primarily involves a series of defensive weaving and dodging patterns quickly followed by successive spurts of offense, rendering Mako capable of defeating an entire pro-bending team by himself. Outside of pro-bending, Mako demonstrated great skill in traditional firebending combat. He can maintain his fire streams for a period of time for feats such as propelling himself through the air. He can also perform more advanced techniques such as the breath of fire. The raw strength of his firebending is also considerable, able to offset a large and point-blank explosion unharmed. His control is also very fine, as he is able to form a sleek dagger for intimidation and the likes.
But, how about we talk about some lightning as well?
Mako can also create lightning, which they share this about:
Mako is skilled enough to generate lightning and redirect it, having learned the skills from his former boss, Lightning Bolt Zolt. He is able to generate it from either hand quickly with little charging time and no arm movement and is also capable of maintaining the bolt for several seconds. He has used lightning for a job at a power plant in Republic City and can effectively use it in combat. He can also fire it with considerable aim, being able to hit speeding targets and controlling the charge of it to merely stun targets. While fighting several Equalist mecha tanks, Mako redirected the electricity channeled through their metal cables to disable them. When restrained by Amon’s bloodbending, he was able to maintain enough focus and calmness of mind to generate lightning and score a direct hit against the Equalist leader. Amon admitted to Mako that he was impressed with his firebending skill, and that it was almost a shame that he would have to remove the bending of “someone so talented”. When he was cornered by Ming-Hua’s tendril attacks, he had the clarity of mind to aim lightning at her water tendrils, thus electrocuting her.
Even that isn’t it for Mako, whose abilities are more diverse than fire and lightning!
He also has a ton of abilities that we’ll be able to build our training around as well.
Here we go:
Mako has noticeable close-range and bare-handed combat skills, able to expertly perform a shoulder-throw. He has also displayed considerable agility, capable of both jumping long distances and performing flips, proving himself difficult to hit at a distance. He has considerable raw strength, as he could effortlessly launch an Equalist agent a great distance, casually carry Bolin over his shoulder or Korra in his arms, and hoist an Equalist into the air with one hand. While under the control of Amon’s bloodbending, Mako was able to move his body slightly better than others caught under this technique and managed to aim a bolt of lightning at Amon, something that took the masked man by surprise. Mako is also shown to be quite level-headed in dire situations and has quick thinking, which was exhibited when he came up with a plan to save his brother from the Equalists during Amon’s revelation.
Mako is also good at reading maps, as he figured out where the Equalist rally was located by looking at the maps he and Korra obtained from the Equalist protester. Mako demonstrated this ability again when he discovered where the Equalist airfield was hidden. He also appears to be an adequate cook, preparing meals for himself and Bolin.
As a police officer, Mako uses a motorcycle as his vehicle of choice, displaying great skill with maneuvering it over slick terrain and even incorporating his firebending as a booster to extend the distance of his jumps and to stabilize after a near crash. He is also capable of piloting an airship, though is still an amateur at landing the vehicle.
Mako is also a skilled detective, as demonstrated when he figured out that Varrick was trying to kidnap President Raiko and when he discovered that Aiwei was working with the Red Lotus.
As I mentioned in our Azula article: we’ll be building this around bodyweight and calisthenics training.
The reason for this is that not only does that fit the audience of our members who love the Avatar Universe, but it also fits he universe and the characters style as well.
Mako has a lean and toned physique, which we can build a calisthenics protocol around achieving, and it will also fit his abilities as well.
You think you’re ready?
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Mako Workout Routine
Training Volume:
5 days per week
Explanation:
We’re going to be structuring this one similar to Azula’s workout with 3 calisthenics days, but instead of one day built around strictly endurance and another one a circuit we’ll be doing two circuits that hit endurance AND calisthenics for super-high intensity training.
Want To Upgrade This Workout?
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Mako Workout Routine: Sample Workout Schedule
Monday: Firebending Calisthenics A
Tuesday: Lightning Circuit A
Wednesday: Firebending Calisthenics B
Thursday: Lightning Circuit B
Friday: Firebending Calisthenics C
Saturday: Optional Bonus Training Day
Sunday: Rest Day
Mako Workout Routine: Firebending Calisthenics A
Warm Up:
3×100 Jump Rope (Sub Jumping Jacks)
Workout:
Clap Push Ups (Or Explosive)
4×25
Air Squats
4×20
Chest Dips
4×15
Chin Ups
4×10
Plank
3×60 Seconds
Sit Ups
4×25
Hanging Knee Raises w/ Twist
4×20
Mako Workout Routine: Lightning Circuit A
Warm Up:
2×25 High Knees
2×25 Butt Kickers
Workout: Complete 5 Rounds
100 Jump Rope
10 Push Ups
50 Jump Rope
10 Air Squat
50 Jump Rope
10 Chair Dips
50 Jump Rope
10 Mountain Climbers
50 Jump Rope
10 V-Ups
Mako Workout Routine: Firebending Calisthenics B
Warm Up:
3×100 Jump Rope (Sub Jumping Jacks)
Workout:
Jump Squats
4×25
Glute Bridges
4×20
Box Jumps
4×15
Jumping Lunges
4×10 each leg
Side Planks
3×30 Seconds each side
Bicycle Crunches
4×30
Lying Leg Raises
4×30
Mako Workout Routine: Lightning Circuit B
Warm Up:
2×25 High Knees
2×25 Butt Kickers
Workout: Complete 2 Rounds
800M Run
50 Pull Ups
75 Dips
100 Push Ups
150 Air Squats
**All these can be broken up however you’d like to complete them**
Mako Workout Routine: Firebending Calisthenics C
Warm Up:
3×100 Jump Rope (Sub Jumping Jacks)
Workout:
Close to Wide Push Ups
4×20
Wall Climbs
4×10
Burpees
4×15
Pull Ups
4×10
Russian Twists
3×30
Sit Ups with Twist
4×30
Hanging Leg Raises
4×20
Mako 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
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