Last updated on August 19th, 2021 at 03:27 pm
Everyone has been absolutely LOVING the Avatar Inspired Workouts.
To the point where, along with our anime inspired workouts, our Avatar Universe characters are the first on the list of requests.
TECHNICALLY I still add them to our Anime Workouts Database, but they also have their own mini-datasase as well now that we’ve seen enough to fill it up a bit: Avatar Inspired Workouts Database.
But, I noticed if we’re going to keep them coming then we absolutely need Katara as soon as possible; because how can you flood these databases with ATLA inspired routine and not have her….?
Katara Stats:
Real Name: Katara
Height: N/A (Approximate Fan Guess: 5’3)
Weight: N/A (Guesstimate: 110 lbs.)
Anime: Avatar: The Last Airbender
Powers: Yes
Based on other character approximations, Katara is said to be around 5’3!
Having her approximately 110 lbs. sounds about right for her height and figure as well.
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.
Grab The Unofficial Avatar Workout Booklet and Unleash Your Inner Hero!
Katara 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.
Take The Avatar Workout Placement Quiz Now!
Katara 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.
We all know and love Katara, but I still want to pull right from her Wiki Fandom to get us started with the breakdown of her character to know how we can build this routine.
Here’s what they say:
Katara is a waterbending master, born in the Southern Water Tribe to Chief Hakoda and his wife Kya. During her childhood, she was the only waterbender living in the Southern Water Tribe. After losing her mother in a Fire Nation raid and her father left to battle against the Fire Nation in the Hundred Year War, she was raised by her paternal grandmother Kanna alongside her older brother Sokka. As a teenager, Katara and her brother discovered the young Air Nomad Avatar, Aang, who had been frozen in an iceberg with his bison, Appa, for one hundred years.[13] In need of a waterbending master, the siblings and Aang left the South Pole on a journey toward the Northern Water Tribe.
The Avatar Wiki Fandom also has a TON of information and depth to it, so not only is here full Fandom page extremely long, but here bio continues for another few paragraphs.
I definitely recommend checking it out if you’re into reading a bit more about Katara and her background.
Moving into Katara’s powers and abilities we already know she is a master waterbender, but here’s how they begin that section for us:
Katara’s most notable ability was her waterbending. She rapidly developed her skill at the art, as her fierce resolve to master the element helped her become one of the most powerful waterbending masters in her era. Katara was identified as a waterbender when she was a small child after she cracked some ice when her brother teased her. She kept practicing even though she did not have a teacher as her father could not find any, learning whatever little she could with great ambition. Over the course of her childhood, she taught herself basic waterbending techniques and managed to master some simple waterbending forms. This was a difficult feat, considering she would have never had the chance to observe waterbending in practice. As of the discovery of Aang at the South Pole, Katara was capable of “pushing and pulling” water, streaming small amounts and manipulating it into basic forms and movements, and was beginning to gain some control over the ability to change its physical state, freezing it into ice, as well as attempting to create sizable waves of water. What little she knew, she taught to Aang, who quickly mastered all she had to offer. That which had taken her years to achieve, Aang managed to imitate and outperform her within mere minutes, much to her envy and frustration.
They talk about her waterbending for a handful of large paragraphs and then eventually even tell us about her:
- Healing
- Bloodbending
- Medical Abilities
All of which she’s very talented in.
From there they tell us this about her physical abilities/prowess:
Although she mostly lacked skill in hand-to-hand combat compared to her allies, Katara showed a surprising amount of agility and employing hand and foot strikes in combat in her fight against Pakku. Later, she exhibited remarkable agility and acrobatic skill, as evidenced when she performed a complicated dance with Aang.
Which means we’re going to be training around not only achieving Katara’s overall lean and toned aesthetic, but also her agility and acrobatic skills!
That means we’ll have another ATLA inspired calisthenics workout to add to the list.
Get ready.
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Katara Workout Routine
Training Volume:
5 days per week
Explanation:
For Katara’s calisthenics training we’re going to be training for agility as well as looking to replicate her aesthetic and overall acrobatic performance. For this we’ll be doing 3 days of calisthenics training, a day devoted to endurance training for stamina and a day of high intensity interval training to step it up a notch and put that agility work and strength to the test!
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Katara Workout Routine: Sample Workout Schedule
Monday: Waterbending Calisthenics A
Tuesday: Long Distance Endurance Work
Wednesday: Waterbending Calisthenics B
Thursday: High Intensity Interval Training
Friday: Waterbending Calisthenics C
Saturday: Optional MMA/Parkour/Extra Endurance or Active Rest Day
Sunday: Mandatory Rest Day
Katara Workout Routine: Waterbending Calisthenics A
Warm Up:
Jog 800m
Workout:
Tri-Set One:
A. Push Ups
3×15
B. Jumping Lunges
3×12
C. Plank Hold
3×30 Seconds
Tri-Set Two:
A. Plank to Push Ups
3×10
B. Box Jumps
3×10
C. Sit Ups
3×10
Katara Workout Routine: Long Distance Endurance Work
Complete your run based on your overall fitness level.
Feel free to scale this to a different type of endurance training (bike, row, StairMaster, elliptical, etc.).
Beginner: 1-3 Miles
Intermediate: 3-5 Miles
Advanced: 5+ Miles
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
- How To Train After Your First 5K (Workout Included)
Katara Workout Routine: Waterbending Calisthenics B
Warm Up:
Jog 800m
Workout:
Tri-Set One:
A. Close to Wide Push Ups
3×10
B. Air Squats
3×15
C. Hollow Hold
3×30 Seconds
Tri-Set Two:
A. Mountain Climbers
3×25
B. Inch Worms
3×10
C. Glute Bridges
3×20
Katara Workout Routine: High Intensity Interval Training
Complete 3 Rounds for Time (Only Break Between Rounds If Needed):
Run 400m
10 Burpees
20 Mountain Climbers
30 Sit Ups
40 Jumping Lunges
50 Jumping Jacks
40 Air Squats
30 Knee Push Ups
20 Leg Raises
10 Pike Push Ups (or Pull Ups)
Katara Workout Routine: Waterbending Calisthenics C
Warm Up:
Jog 800m
Workout:
Tri-Set One:
A. Bench Dips
3×15
B. 3 Point Squats
3×21 (Total)
C. Superman Hold
3×30 Seconds
Tri-Set Two:
A. Side Lunges
3×20
B. Lying Leg Raises
3×30
C. Flutter Kicks
3×50
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