The new Avatar: The Last Airbender live action is coming this week.
Which means we are going to be adding A LOT of characters to our Avatar: The Last Airbender Inspired Workouts.
For this one we’re going to be getting another Aang inspired workout, with the first ever being built around calisthenics, our Aang Inspired Calisthenics Workout.
So if you’re looking to train around bodyweight training you should either head to that original workout, or go through the Calisthenics Workouts.
Aang Stats:
Real Name: Aang
Height: 4’6
Weight: 90 lbs.
Anime: Legend Of Korra
Powers: Yes
Aang is one of the shortest male characters on the site, standing 2 feet below what we’d consider a behemoth among out Anime Workouts Database.
But, we also have to remember he is only physically only 12 years old.
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!
Aang 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!
Aang 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 Aang I’ll be pulling from his Wiki Fandom page starting with his bio section here:
Aang was an Air Nomad born in 12 BG and the Avatar during the Hundred Year War, succeeding Avatar Roku and preceding Avatar Korra. As the Avatar of his time, he was the only person capable of using all four bending arts: airbending, waterbending, earthbending, and firebending. He was also one of a select few Avatars and one of the first in many cycles to learn the ancient art of energybending as well as the first Avatar known to have actively used the technique.
They also go on for a longer section, but for the sake of the fact that we’ll be pulling a ton of information for his abilities, I’ll stick to just this overview.
I’ll be skipping his appearance section but I do want to note that by the end of the series Aang was show to be extremely toned and muscular, and that’s the physique we’ll be building our workout around.
That said, I’m going to move right into his powers and abilities section to learn more
They break down each and every one of his bending abilities in depth, but I think this is enough for our breakdown:
As a reincarnation of the entity known as the Avatar, Aang possessed the power to bend all four elements, making him the most powerful bender of his time. Though Avatar Roku said mastering the elements could take many years, Aang was able to learn all four with considerable skill in less then a year, though technically, he did not completely master all four as stated by Zuko and Toph. As a result of his unconventional training, Aang never demonstrated most of the special subsets of the bending arts. However, he did display the abilities of lightning redirection and seismic sense, making him the first Avatar known to have learned these abilities. Most Avatars were not told of their status until they were sixteen years of age, but Aang had become a fully realized Avatar while he was still only biologically twelve years old. Thus, he became the youngest known Avatar to do so. As he was chronologically 112 years old, Aang also has the distinction of taking the longest to achieve this status.
They also go on to discuss abilities like being a Medium, Chi Sensing, and the Avatar Spirit, but I want to specifically focus on his agility and combat skills.
Here’s what they say about his agility:
Aang was extremely agile and quick even without bending, proven while forced to hide his bending abilities when masquerading as a Fire Nation student. He was able to defend himself without needing to resort to bending by simply dodging and avoiding attacks. This technique was first shown in Aang’s fight against the student Hide in the Fire Nation school. Aang effortlessly defeated him without ever striking him, instead simply dodging his blows and pushing him when he was off-balance. He repeated this feat at Yu Dao against a group of firebending soldiers, dodging and evading their fire blasts with a variety of acrobatic moves and without resorting to any of his bending arts and at the end only having his clothes slightly charred. This fighting style was overall similar to the martial art Baguazhang, which consists of an intricate set of foot and palm movements to dodge, walk circles around the enemy, and strike unexpectedly as well as defend from all angles; this art emphasized the pursuit of harmony in conflict situations, rather than destroying or defeating the opponent, an idea he was raised upon due to the pacifistic demeanor of the Air Nomads.
This is going to be another big focus of our workout, but I’m translating it to overall speed.
Which makes the objectives pretty clear for us.
The goals for our Aang Inspired Weight Training Workout are:
- Aang’s Toned And Muscular End Physique
- Aang’s Extreme Agility Strength and Speed
- Aang’s Combat Mobility
As I mentioned, we’re training with weights for this one, but it won’t be anything too advanced.
If it seems a bit too daunting (which it shouldn’t) you can either scale it down slightly or start with The Beginner Behemoth Workout or any of the Beginner Workouts before leveling up to this one.
Check out all The SHJ Programs and start unleashing your inner SuperHuman.
Aang Workout Routine
4-5+ days per week
For this one we’ll be training 4 days per week with a full body split (one of my favorite splits) and an extra day devoted to our Air Nomd Circuit Test which you can add in weekly, biweekly or monthly as you’d like. On the weeks you don’t complete the circuit tack on extra endurance work to increase your endurance (like Aang very clearly has).
Scaling Advice:
For this one scaling down is quite easy. You can cut down the abs and arm work on each day of training and still easily achieve six pack abs and toned muscular/strong arms. You can also cut out the daily endurance work, or scale it back. I made sure to include the abs and arm exercises as the last sets each day so it’s easy to cut if you’d like.
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.
Aang Weight Training Workout: Sample Schedule
Monday: Avatar Full Body and Endurance A
Tuesday: Avatar Hero Full Body and Endurance B
Wednesday: Air Nomad Circuit Test
Thursday: Avatar Full Body and Endurance C
Friday: Avatar Full Body and Endurance D
Saturday: Optional Bonus Training Day
Sunday: Rest Day
Aang Weight Training Workout: Avatar Full Body and Endurance A
Warm Up:
Varied Cardio (Walk/Bike/Run/Elliptical/StairMaster)
15-30 Minutes
Workout:
Incline Dumbbell Chest Press
3×15, 12, 10
Leg Press
3×15, 12, 10
DB Shoulder Front Raises
3×15
Close Grip Cable Rows
3×12
Chin Ups
3×12, 10, 8
Dumbbell Tricep Kickbacks
3×10 each arm
Aang Weight Training Workout: Avatar Full Body and Endurance B
Warm Up:
Varied Cardio (Walk/Bike/Run/Elliptical/StairMaster)
15-30 Minutes
Workout:
Chest Flys
3×15, 12, 10
Weighted Glute Bridges
3×15, 12, 10
Upright Rows
3×15
Tricep Dips
3×15, 12, 10
Wide Grip Cable Pulldowns
3×12
Preacher Curls
3×10
Aang Weight Training Workout: Air Nomad 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!)
Air Nomad Circuit Test: Complete 2 Rounds for Time
400M Run
25 Deadlifts
50 Push Ups
25 KB Swings
50 Dips
25 Pull Ups
Aang Weight Training Workout: Avatar Full Body and Endurance C
Warm Up:
Varied Cardio (Walk/Bike/Run/Elliptical/StairMaster)
15-30 Minutes
Workout:
Decline Hammer Strength Press
3×15, 12, 10
Goblet Squats
3×15, 12, 10
Lateral Raises
3×15
Bent Over Rows
3×12
Hammer Curls
3×8 each arm
Plank to Push Ups
3×15, 12, 10
Aang Weight Training Workout: Captain Full Body and Endurance D
Warm Up:
Varied Cardio (Walk/Bike/Run/Elliptical/StairMaster)
15-30 Minutes
Workout:
Bench Press
3×15, 12, 10
Weighted Lunges
3×10 each leg
Overhead Press
3×15, 12, 10
Wide Grip Pull Ups
3×10
Russian Twists
3×30
Cable Curls
3×10
Overhead Tricep Extension
3×10
Aang Weight Training Workout: Endurance Work Resources
For your endurance or HIIT 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:
Aang Weight Training Workout: 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
Join The Ultimate Fitness X Fandom Membership.
GRAB THE UNOFFICIAL AVATAR: THE LAST AIRBENDER WORKOUT BOOKLET!
More than 10 Workouts for all types of Benders, members of all Nations, Kingdoms and Tribes - and even future Avatars!
(Unofficial Workouts Inspired by Characters)
SIGN UP FOR FREE WORKOUTS!
Join over 100,000 member of The SHJ Army & receive:
