We have tons of Avatar and Legend of Korra characters within our Avatar: The Last Airbender Workouts Database, but we’ve still been missing Zaheer!
Today is the day we amend that and finally get him among the rest of our characters.
To start us off I do want to let you guys know that Zaheer is jacked enough to warrant training with weights, but given his background and the fact that he’s right in the middle of being capable of using weights OR calisthenics, I decided to go with bodyweight training for this one.
So Zaheer will not only be joining our ATLA Database, but he’ll also be coming in as a new addition to our calisthenics workouts as well.
Zaheer Stats:
Real Name: Zaheer
Height: 6’0-6’1
Weight: N/A
Anime: Legend Of Korra
Powers: Yes
Zaheer is actually quite tall, coming in above average compared to our male anime characters inside the Anime Workouts Database, but missing being considered a behemoth by about half a foot.
That said, we don’t have a specific weight for him, but we can tell he has a decent amount of muscle mass that we’ll need to be training for.
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!
Zaheer 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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Zaheer 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 Zaheer we’ll be pulling right from his Wiki Fandom page starting with his bio section that they break down for us here:
Zaheer is the leader of the Red Lotus, a martial arts expert, and an anarchist, who strongly believes in the foundation of a new world without the Order of the White Lotus, the four nations, or the Avatar. After the Harmonic Convergence of 171 AG, he also became an airbender and, after having let go of his final earthly tether, he unlocked the ability of flight, becoming the second person ever to have done so.
While in pursuit of his goals, Zaheer and three of his comrades were captured and imprisoned in separate, high-security prisons. Upon becoming an airbender thirteen years later, he escaped the custody of the Order of the White Lotus and subsequently freed his allies from prison, including his girlfriend P’Li. He threw the Earth Kingdom into chaos by killing the Earth Queen and attempted to end the Avatar Cycle by killing Avatar Korra while she was in the Avatar State. This attempt failed and Zaheer’s comrades were killed, leaving him as the only survivor of their group of four.
Following his defeat, Zaheer was once again imprisoned, this time in a new facility near Republic City. To his disappointment, he heard of Kuvira placing the people of the Earth Kingdom under her military dictatorship, thus rendering his attempt to free them from oppression futile. Hoping Korra could stop her, Zaheer helped Korra in 174 AG to meditate into the Spirit World and let go of her fear of him and of “what might have been”.
This is actually a pretty long bio section, which I like, but it doesn’t give us all that much about what we’ll be doing for our training (other than the fact that he is a martial arts expert).
From there we can move directly down into his abilities, starting with his airbending here:
Despite only having airbending abilities for a short time and being self-taught, Zaheer displays high proficiency in the art. He is capable of creating large air currents capable of knocking people off balance, as well as increasing his agility to evade attacks, enabling him to take on multiple benders at a time. He could even defeat Kya, a master waterbender, while fending off White Lotus sentries. Although he is not as powerful as a full-fledged master like Tenzin, he was proficient enough in combat to more or less hold his own against the more experienced airbender, though he needed the assistance of his companions to defeat the master. He is also capable of using a glider, both in combat and as a means of transportation despite having no training in using one. He can take on multiple opponents at once and, since he is not a pacifist like most airbenders, he also uses his airbending in a more offensive and even lethal manner, such as pulling the air out of Hou-Ting’s lungs and suffocating her.
From there I want to move directly into his flight:
During a battle to rescue Korra from the Red Lotus, Zaheer developed the ability of flight through the teachings of Guru Laghima, becoming the first airbender in four thousand years to do so. As a result of P’Li’s death at the hands of Suyin, Zaheer let go of his final earthly tether and jumped off the mountain, with Korra over his shoulder, flying off toward the stolen airship acquired by Ming-Hua and Ghazan. Zaheer demonstrated that the power of flight enabled him to make fast and agile movements, and he was also able to make airbending attacks while airborne. His flight abilities can be hindered, however, as shown when he began to fall after Korra froze one of his feet and when he could not escape the pull of an airbender-created tornado.
We won’t be learning to fly.
Sorry…
Finally, summing it all up, we’re moving into his other abilities that will really help us put together what we’re dealing with here:
Even prior to obtaining airbending, Zaheer was already remarkably agile and acrobatic. He was a master of several forms of martial arts and had extensive combat experience. He was deemed dangerous enough to be detained in an isolated prison similar to his bending cohorts and had to turn his back to the cell doors with his hands behind his head while receiving food.
Zaheer is also well-versed in Air Nomad philosophy and history, mainly teachings of the legendary airbender, Guru Laghima, whom he holds in high regard. Through meditation, Zaheer was capable of entering the Spirit World and freely teleport himself and others to various places in that realm. His extensive practice and training in meditation gives him the ability to communicate with his physical body while his soul is still in the Spirit World.
The first line there is something we’re definitely going to be honing in on for this one.
Agility, mobility and overall acrobatic ability are all at the top of our lists, but we’ll also need to factor in Zaheer’s aesthetic as well.
He may not be Uncle Iroh after his prison training, but he’s not far off.
The goals for our Zaheer Inspired Workout are going to be:
- Zaheer’s Muscular and Toned Aesthetic
- Zaheer’s Acrobatic Strength and Maneuverability
- Zaheer’s Speed, Agility and Endurance
This routine is actually going to be extremely intense.
We’ve had tons of calisthenics workouts within our Avatar: The Last Airbender Inspired Workouts, but this one is going to be stepping it up a notch to really focus in on his acrobatic abilities AND the fact that he was the leader of the Red Lotus and a martial arts master.
That said, if you’re not ready for high volume and high intensity, you’re going to want to start with one of our Beginner Workouts and then work your way up to this one.
If you’re comfortable with scaling down, you can also do that.
Check out all The SHJ Programs and start unleashing your inner SuperHuman.
Zaheer Workout Routine
Training Volume:
4-5 days per week
Explanation:
We’re going to be using a newer format that we have only recently started building with the last 6 months or so, and it definitely comes with a lot of intensity. You’ll have 4 days of calisthenics training a week, plus a Airbending Circuit Test to take each week on top of endurance work if you want to add it in as well.
Jump Rope Scaling Guide:
Scale Jump Rope Skips to Jumping Jacks or Toe Taps onto a DB or KB or Stair. Also scale from 100 to 30-50 reps as needed.
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.
Zaheer Workout: Sample Workout Schedule
Monday: Red Lotus Calisthenics A
Tuesday: Red Lotus Calisthenics B
Wednesday: Airbending Circuit Test
Thursday: Red Lotus Calisthenics C
Friday: Red Lotus Calisthenics D
Saturday: Optional Martial Artist Endurance Work
Sunday: Rest Day
Zaheer Workout: Red Lotus Calisthenics A
Warm Up:
10-30 Minute Jog
Circuit One: Complete 3 Rounds
Boxer Skips x 100
Hollow Hold x 30-60 seconds
Push Ups x 25
Sit Ups x 20
Mountain Climbers x 15-30
Circuit Two: Complete 3 Rounds
Boxer Skips x 100
Glute Bridges x 15
Dips x 12
Chin Ups x 8-10
Half Burpees x 10
Zaheer Workout: Red Lotus Calisthenics B
Warm Up:
10-30 Minute Jog
Circuit One: Complete 3 Rounds
Boxer Skips x 100
Air Squats x 30
Decline Push Ups x 25
Lying Leg Raises x 20
Inch Worms x 10
Circuit Two: Complete 3 Rounds
Boxer Skips x 100
L-Sit Hold x 15-30 seconds
Plank to Push Ups x 12
Pull Ups x 8-10
Jump Squats x 10-15
Zaheer Workout: Airbending 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!)
Airbending Circuit Test: Complete 2 Rounds for Time
800M Run
50 Push Ups
40 Air Squats
30 Double Unders
20 Sit Ups
15 Dips
10 Pull Ups
Zaheer Workout: Red Lotus Calisthenics C
Warm Up:
10-30 Minute Jog
Circuit One: Complete 3 Rounds
Boxer Skips x 100
Superman Hold x 30 seconds
Incline Push Ups x 25
V-Ups x 20
Wall Climbs x 10
Circuit Two: Complete 3 Rounds
Boxer Skips x 100
Bulgarian Split Squats x 15 each leg
Tricep Extensions x 12
Wide Pull Ups x 8-10
Planking Shoulder Taps x 20
Zaheer Workout: Red Lotus Calisthenics D
Warm Up:
10-30 Minute Jog
Circuit One: Complete 3 Rounds
Boxer Skips x 100
Wide To Close Push Ups x 30
Double Unders x 25
3 Point Squats x 20-30
Slow Mountain Climbers x 20
Circuit Two: Complete 3 Rounds
Boxer Skips x 100
Russian Twists x 30
Plank Hold x 60 Seconds
Bodyweight Rows x 8-10
Wall Sits x 60 seconds
Zaheer Workout: Optional Endurance Work
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
Zaheer Workout: 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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