Last updated on August 19th, 2021 at 03:26 pm
You guys are basically obsessed with Avatar: The Last Airbender Inspired Workouts – so I’m obviously going to keep giving them to you!
The best part about our Avatar Universe is that the characters are diverse and allow us to hit a ton of different male and female characters on a weekly basis, while also being super fun to build around.
Most of the characters are strong (like Uncle Iroh strong!) but are ideal for adding more calisthenics training to the site, which is another thing you guys are really fond of.
We now even have our Avatar Workout Placement Quiz to help you guys choose the best ATLA Inspired workout within our Anime Workouts Database.
Avatar Roku Stats:
Real Name: Roku
Height: 6’8
Weight: N/A
Anime: Avatar: The Last Airbender
Powers: Yes
Avatar Roku is actually extremely tall.
We recently saw Avatar Kyoshi who is said to be close to 7 feet tall, but it’s been said Roku was also drawn to be around 6’8!
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!
Avatar Roku 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!
Avatar Roku 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 Avatar Roku research we’re going to be pulling from his Wiki Fandom, leading with his bio section:
Roku was the Fire Nation-born Avatar immediately succeeding Avatar Kyoshi and preceding Avatar Aang. Roku’s memory served as a guiding force for Aang throughout his quest to end the Hundred Year War.
Roku was a wise and merciful Avatar with good intentions, though he himself acknowledged that he was too indecisive during his lifetime. Roku’s long friendship with Fire Lord Sozin resulted in his reluctance to end his friend’s life and thus his imperial ambitions. This ultimately led to Roku’s death, preventing him from stopping a war which would last for one hundred years, something which weighed heavily on him in his afterlife. Aang inherited Roku’s burden of healing the war-torn world, and Roku firmly believed Aang was destined to amend his mistakes.
When we work our way into his powers and abilities section for Avatar Roku we actually find that they mainly focus on his bending abilities more than anything else.
We’ll break that down to discuss his overall power, but we’ll also need to dig a bit deeper to see what we’re going to be building around.
Here’s how they break down the initial section for his bending abilities:
By age twenty-eight, Roku was a master of all four bending arts and a fully realized Avatar, able to control the Avatar State and to bend all four elements simultaneously. Among his abilities, he could bend lava and cool it with his breath, move fairly large amounts of earth or water, quickly tunnel through earth, fly using an Air Nomad glider or mini-tornado, and create a shield of air large enough to cover a whole village. His control was not only powerful but precise – he could leave a single rock pillar standing while he leveled a building, and melt chains on others while leaving them unharmed.
As well as having tremendous control over the elements, Roku was a skilled combatant, which was displayed when he was attacked by Fire Lord Sozin. Roku easily defeated him before his opponent had the chance to make a second attack.
They then go on to break down his bending abilities one by one, eventually moving into his Avatar Spirit.
They give us that part like this:
After mastering all four elements, Roku initially had difficulty to master the Avatar State due to his impatience. Over time, however, he was able to master it, becoming a fully-realized Avatar as a result. He was also Aang’s mentor on his journey as the Avatar for several years. He engulfed his spirit into Aang’s body once in order to save him from danger at the Avatar Temple. He used Aang’s presence to command Jeong Jeong to teach Aang firebending. He also appeared as a spirit in the middle of the ocean to give Aang advice.
One thing we will focus on is the fact that they do make mention to the fact that he was a skilled combatant – which we probably knew already – but it is relevant to building this out.
He also CLEARLY masters things quite easily and the only reason he had a hard time with his Avatar State was being impatient likely due to being so strong in all the aspects of his life and being used to things coming along quicker due to his motivation and power.
If you’ve watched Avatar and seen Roku in a younger state he was actually extremely fit. Muscular to the point of almost looking like a muscular Iroh!
So for this one we’ll actually be looking to replicate that larger and stronger looking bulky physique that Roku shows off in the show, while still utilizing calisthenics training we see from most of our Avatar characters.
Get ready.
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Avatar Roku Workout Routine
Training Volume:
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).
Among these 5-6 days you will be fitting in your ab routine 3 Days.
Extra Information (For Scaling):
This routine can be made harder by wearing a weighted vest.
You can also go through the movements one at a time for a total of 3 sets, they do not have to be done all at once in the specific order.
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.
Avatar Roku Calisthenics Workout Routine: Sample Schedule
Monday: Avatar Calisthenics Arm Training
Tuesday: Avatar Calisthenics Legs and Ab Training
Wednesday: Fire Nation Endurance Training
Thursday: Avatar Calisthenics Chest Training
Friday: Avatar Calisthenics Back and Abs Training
Saturday: Fire Nation Endurance Training
Sunday: Rest Day
Avatar Roku Calisthenics Workout: Avatar Calisthenics Arm Training
Warm Up:
800-1600m Run
Workout:
Chin Ups
3×10
Bench Dips
3×15
Wide Grip Chin Ups
3×10
Dips
3×15
Close Grip Chin Ups
3×10
Finisher:
15-30 Minutes of HIIT Cardio
HIIT Resources:
Avatar Roku Calisthenics Workout: Avatar Calisthenics Legs and Ab Training
Lunges
3×20 (10 each leg)
Pistol Squats
3×10 (5 each leg)
Air Squats
3×15
Jump Squats
3×10
Side Lunges
3×20
Finisher:
10 Minutes of HIIT Cardio
HIIT Resources:
Toes to Bar (or Knees to Elbow)
3×25
Short Circuit: 3 Sets
(Try not to touch your feet to the floor until you finish each set)
- 20 Lying Leg Lifts
- 20 Scissor Kicks
- 20 Second Hollow Rock
3×25 Sit Ups
Weighted Plank Holds
3×60 Seconds
Example:
- Set One: Free Weight
- Set Two: 45 Lbs
- Set Three: 70 lbs
Avatar Roku Calisthenics Workout: Fire Nation Endurance Training
Another portion of this routine is extra endurance training to burn fat and build your stamina.
For that reason you’re going to be running based on your fitness level:
Beginner: 1-3 miles
Intermediate: 3-5 miles
Advanced: 5+ miles
You can also use some of our celeb and character endurance workouts to step it up a notch if you want.
Running Based Celebrity and Character Workouts
- 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
Avatar Roku Calisthenics Workout: Avatar Calisthenics Chest Training
Warm Up:
800-1600m Run
Workout:
Regular Push Ups
3×20
Diamond Push Ups
3×10
Handstand or Pike Push Ups
3×15
Ring or Bar Dips
3×10
Decline Push Ups
3×10
Finisher:
15-30 Minutes of HIIT Cardio
HIIT Resources:
Avatar Roku Calisthenics Workout: Avatar Calisthenics Back and Abs Training
Standard Pull Ups
3×25
Wide Grip Pull Ups
3×10
Wide Grip Push Ups
3×15
Wide Grip Pull Ups Behind The Head
3×10
Close to Wide Push Ups
3×20
Finisher:
15-30 Minutes of HIIT Cardio
HIIT Resources:
Ab Training:
Toes to Bar (or Knees to Elbow)
3×25
Short Circuit: 3 Sets
(Try not to touch your feet to the floor until you finish each set)
- 20 Lying Leg Lifts
- 20 Scissor Kicks
- 20 Second Hollow Rock
3×25 Sit Ups
Weighted Plank Holds
3×60 Seconds
Example:
- Set One: Free Weight
- Set Two: 45 Lbs
- Set Three: 70 lbs
Avatar Roku Calisthenics Workout: Fire Nation Endurance Training
Another portion of this routine is extra endurance training to burn fat and build your stamina.
For that reason you’re going to be running based on your fitness level:
Beginner: 1-3 miles
Intermediate: 3-5 miles
Advanced: 5+ miles
You can also use some of our celeb and character endurance workouts to step it up a notch if you want.
Running Based Celebrity and Character Workouts
- 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
Avatar Roku Calisthenics Workout Routine: Optional Additional 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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I have a couple questions. One is does this workout plan focus on mass (getting big) and two for leg day it seems that there isn’t a warm up and the hiit duration is shorter…was that on purpose?
Not specifically mass, no. You can gain muscle and tone, definitely – but there are definitely better routines for mass gain (there are some MASSIVE characters in the database).
It’s not just leg day, that’s a full day structure, specifically built that way.