Bolin Workout Routine: Train like The Legend of Korra Earthbender!

Time to bring back some Avatar: The Last Airbender – or in this case Legend of Korra – characters to our Anime Workouts Database!

Technically speaking ATLA doesn’t fall under the anime category, but we polled thousands of members and found that it makes much more sense within our Anime Database than within our Superhero Database.

And, it’s hard enough finding workouts within our larger Workout Database (which is why we have mini databases like our ATLA Workouts Database) now that we’re well above a thousand workouts, so I definitely don’t want to make it harder than it needs to be.

Bolin actually came in at number eight among the most popular Legend of Korra characters and at number seven among the most powerful Korra characters – which is how he became our first character to hit on our new venture back into our ATLA universe!

Either way Bolin and all our new ATLA characters that come in after him make our Avatar: The Last Airbender Workout Placement Quiz even more fun.

Bolin Stats:

Real Name: Bolin

Height: 5’9

Weight: N/A

Anime: Legend of Korra

Powers: Yes

Bolin isn’t huge, but he’s also not short if compared to other male anime characters we’ve seen.

Although he’s only a couple inches taller than Korra, actually.

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.

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Bolin 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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Bolin 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 learn more about Bolin we’ll be pulling right from his Wiki Fandom page which starts off as follows (and ATLA Fandom has a ton of intro information so be ready):

Bolin is an earthbender from a multicultural family. He grew up on the streets of Republic City under the protection of his older brother, Mako, after their parents were killed by a firebender. Eventually, he and his brother founded a pro-bending team, the Fire Ferrets, that would later include Avatar Korra. After the Pro-bending Tournament ended, Bolin joined Team Avatar in an attempt to stop the Equalist organization.

In the following months, Bolin quickly became close friends with the Southern Water Tribe industrialist Varrick and starred in The Adventures of Nuktuk: Hero of the South, a propaganda film series created by Varrick in an attempt to drum up support for the Southern Tribe within Republic City during the Water Tribe Civil War. After reuniting with Team Avatar, Bolin attempted to help his friends stop Chief Unalaq from fusing with Vaatu, the spirit of darkness, during Harmonic Convergence.

A few weeks after Harmonic Convergence, Bolin and his friends traveled around the Earth Kingdom to search for airbenders. At one point, the group had to flee from Ba Sing Se and split up from Tenzin. They continued their search until the Red Lotus attacked Zaofu, at which point they instead worked to combat the anarchist organization, and Bolin learned that he could lavabend.

And, now that we have a full scoop on his initial bio, we can move into his Earthbending and even Lavabending!

Here’s how they break that down for us [starting with his Earthbending]:

As the earthbender for an official pro-bending team, Bolin has become highly skilled in the art of earthbending. Bolin describes his earthbending style as “light on his feet”, being more agile and less reliant to being rooted to the ground as opposed to conventional earthbending. Despite this, Bolin also employs traditional earthbending outside of matches, lifting boulders and summoning earth walls, as well as employing brute strength to help the Beifong sisters topple a building, albeit with noticeable strain. He can also hold his own against multiple opponents, as evidenced when he took down three waterbenders in tandem, using the small discs available in the Pro-bending Arena.

Bolin also possesses a sharp aim, being able to direct an earth disc at the exact angle to make it ricochet off a guard rail and squarely strike an opposing player. His fine control and aim is of such skill that he can bend a tiny pebble and strike P’Li’s third eye or fire small chunks of earth in rapid succession to take down a speeding motorcycle.

We’re going to get onto his other skills that will be more relevant to the workout we’re building, but for now here’s what they write for his Lavabending:

Although Bolin discovered by accident that he had the rare ability to bend lava, he was able from the start to quickly stop an oncoming flow of the heated substance. Shortly afterward, despite being an amateur, Bolin proved himself able to phase change the earth between both states and manipulate it in battle. During his second fight with Ghazan, Bolin was able to hold his own using this skill against the more experienced lavabender. At first, he used a range of pro-bending tactics in his combat against Ghazan. As the battle continued, he used more traditional earthbending tactics, incorporating them into his lavabending. By 174 AG, his proficiency in lavabending had improved to the point that he could create larger streams of lava that stretched much further and even use it while being handcuffed. He also demonstrated the ability to lavabend with his feet and is able to turn lava back into earth much quicker and with less effort, while also being able to create large waves of molten rock. Bolin can also manipulate and maintain lava in a disc shape and rotated it at high speeds to cut through metal.

And now, for the big section that will actually help us here, this is what they list for his “other skills”:

Bolin is agile, as he was able to dodge the Dai Li’s attack in attempt to escape the Earth Queen’s Temple, and also has some skill in wrestling and grappling, which he utilized during his one-on-one tiebreaker match with an experienced Black Quarry Boar-q-pine earthbending opponent. He also has a degree of resilience to pain, as during his semifinal pro-bending match, he was able to continue fighting despite being hit in his right shoulder by an earth disk. Bolin has also proven himself to be a good swimmer, capable of holding his breath for a significant period of time while simultaneously dodging Ghazan’s lavabending attacks.

We also know that Bolin is pretty jacked.

He has large arms and we’ve seen him show off a strong athletic physique, so we’ll also be aiming for that.

Which means our goals for this one are:

• Strong, Big/Buff, Athletic Physique
• Agile Speed
• Bender Endurance and Strength

So be ready for a diverse routine that allows us to hit all aspects.

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Bolin Workout Routine

Training Volume:

3-5 days per week

Explanation:

For this one we’re going to be working with a PPL (Push, Pull, Legs) Split and then we’ll also be tacking on a Lavabending Circuit Test for testing our bending skills weekly, biweekly or monthly and finally also including Bender Endurance Work as well.

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.

Bolin Workout Routine: Sample Workout Schedule

Monday: Earthbending Push Day

Tuesday: Lavabending Circuit Test

Wednesday: Earthbending Pull Day

Thursday: Bender Endurance Work

Friday: Earthbending Leg Day

Saturday: Active Rest Day or Optional Bonus Training

Sunday: Rest Day

Bolin Workout Routine: Earthbending Push Day

Warm Up: 

10 Minute Incline Walk

Workout: 

Incline Dumbbell Bench Press

4×12, 10, 8, 6

Arnold Press

4×12, 10, 8, 6

Tricep Cable Pushdowns

3×12, 10, 8

Chest Flys

3×10

Dips

3×10

Shoulder Front Raises

3×10

Bolin Workout Routine: Lavabending Circuit Test

In a perfect world our Academy members or 90 Day System members will use this day to work in our Benchmark Workouts to continue testing and improving scores and tracking them against other members; especially our SHJ Core Benchmarks (although our Hero Benchmarks are just as awesome).

If you are not an Academy member or you don’t have access to a 90 Day System, you can also sub in different circuits here from some of the HIIT resources I provide.

(Another note: You should continue coming back and re-trying to workout every so often to see how much you can improve your score!)

Lavabending Circuit Test: Complete 3 Rounds for Time

Run 400M (or Swim)

30 Mountain Climbers

25 DB Deadlifts

20 Push Ups

15 DB Curl to Press

10 Box Jumps

Bolin Workout Routine: Earthbending Pull Day

Warm Up: 

10 Minute Incline Walk

Workout: 

Deadlift

4×12, 10, 8, 6

Barbell Shrugs

4×12, 10, 8, 6

Cable Rows

3×12, 10, 8

High Cable Curls

3×10

Chin Ups

3×10

Dumbbell Curls

3×10

Bolin Workout Routine: Bender Endurance Training

For your endurance, HIIT or MMA/Parkour 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:

• 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 Continue Training After Your First 5K (Workout Included)

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:

• The Best HIIT Workouts
• Jump Rope Workout Database
• Academy Members: Insert a Benchmark Hero Workout (Circuit) or SHJ Core Circuit Test

Bolin Workout Routine: Earthbending Leg Day

Warm Up: 

10 Minute Incline Walk

Workout: 

Back Squats

4×12, 10, 8, 6

Leg Press

4×12, 10, 8, 6

Glute Bridges

3×12, 10, 8

Hamstring Curls

3×10

Quad Extensions

3×10

Calf Raises

3×15

Bolin Workout Routine: Bonus 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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