Ty Lee Calisthenics Workout: Train like The ATLA Acrobat!

Last updated on March 24th, 2024 at 08:07 pm

You guys clearly loved the new Aang [Weight Training] Workout I brought in yesterday, so we’re going to revisit another ATLA character in preparation of the live action release this week.

Ae had already had our original Aang Inspired Workout (built around calisthenics) a long time ago, but now I’m bringing back some characters we’ve had in the past.

So, for this one we’re getting Ty Lee CALISTHENICS since our original Ty Lee Inspired Workout was built around weight training.

That said, our Avatar: The Last Airbender Inspired Workouts Database is one of the largest mini databases on the site, and I’m constantly getting requests for more – so if you’re waiting on a new character as well – don’t worry, they’re coming!

Ty Lee Stats:

Real Name: Ty Lee

Height: 5’5

Weight: 129 lbs.

Anime: Avatar: The Last Airbender

Powers: Yes

Ty Lee is actually right around average height among female anime characters we’ve had on the site.

Standing in at around a foot and a inch below what we’d consider a behemoth among our Anime Workouts Database.

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.

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Ty Lee 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.

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Ty Lee Calisthenics 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 Ty Lee I’ll be pulling right from her Wiki Fandom page, starting with her bio section here:

Ty Lee was a cheerful and energetic girl who hailed from the Fire Nation. As the daughter of a nobleman, she attended the Royal Fire Academy for Girls with her friends, Princess Azula and Mai. Growing up, Ty Lee dealt with six sisters who shared identical appearances with her. This caused her to feel a loss of individuality and led her to have a longing to be a unique, recognizable person, and a desire for attention from other people. Because of this, after she matured, she ran away from her home and joined a Fire Nation circus, becoming a skilled acrobatic performer and gaining more personal attention.

Ty Lee was a formidable hand-to-hand combatant, often utilizing chi-blocking, a unique form of martial arts that targets pressure points located in the human body. By striking these, she was able to disrupt an individual’s chi flow and temporarily paralyze them, thereby also preventing the victim from bending for a period of time. Mai and Ty Lee were recruited by Princess Azula to hunt down and capture Prince Zuko and Iroh, and later Avatar Aang and his friends.

They also go on to give us a bit more of a rundown on her story right in her bio section, but I think this was enough to get us started considering we’ll be jumping deeper into her abilities to learn exactly what we want to build our workout around.

Jumping right into her abilities section we can start with what they tell us about her Chi-Blocking:

Another of Ty Lee’s defining abilities was her mastery of pressure-point-striking martial arts, otherwise known as “chi-blocking”. With her extensive knowledge of the human body, she could strike sequences of pressure points, immobilizing her enemies to various degrees. She had the ability to paralyze a single body part or an opponent’s entire body. This technique allowed her to block certain chi paths in benders to compromise their abilities. This made her especially dangerous to benders who relied solely on their bending and possessed no secondary fighting skills. Combined with her extraordinary agility, she was able to defeat dozens of powerful earthbenders within seconds. However, if her target had faced her before or was expecting her attacks, the effectiveness of her chi-blocking decreased as her opponent took measures to prevent her from using the technique; Suki was able to avoid her attacks at the Boiling Rock, and Katara, and Sokka were also able to effectively counter her when facing her again.

No, I unfortunately will not be able to teach you this in our workout.

To build on what we’ll need to expand on here we can make her way into what they actually highlighted most for her ability section: her agility.

Here’s how they break that down for us:

Ty Lee was extraordinarily agile. Even as a child, she was able to execute mid-air somersaults and cartwheels that surpassed even Azula’s. Her agility continued to improve with age and she was commonly seen walking around in a headstance on just her fingers. She later developed remarkable acrobatic abilities, which allowed her to join the Fire Nation circus and perform high-wire acts with balance and grace. People traveled for miles to see her perform. Because of this, she was fast and agile in battle, able to outmaneuver almost any opponent she came across and jump exceptionally high and far, even from a stationary position. Her abilities allowed her to dodge the attacks of dozens of powerful earthbenders, who were unable to land a hit on her. She was also limber; able to twist, bend, and contort herself into positions nearly impossible for an ordinary person to achieve. These abilities also granted her impressive parkour and free-running skills, allowing her to scale almost any surface or terrain quickly and squeeze through most barriers and small spaces with noticeable ease.

One thing I want to make specific mention to here is her acrobatic ability.

They don’t give it it’s own section, but they do discuss it a bunch here, and it is one of Ty Lee’s defining traits and something we’re going to be a lot of focus into for our workout.

The goals for our Ty Lee Inspired Calisthenics Workout are going to be:

• Ty Lee’s Slim and Toned Aesthetic
• Ty Lee’s Acrobatic and Parkour Abilities
• Ty Lee’s Combat Agility and Endurance

This one is going to be scalable, but it definitely won’t be considered a Beginner Workout.

If you want to start with either The Beginner Ninja Workout or The Beginner Speedster Workout, either of those would be great beginner starting points, or you can do your own scaling and level up to the full workout.

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Ty Lee Calisthenics Workout Routine

Training Volume:

3-5 days per week

Explanation:

For this one we’re going to be working around 3 days of high volume calisthenics and acrobat training (using a split I reserve specifically for Olympic level athletes and/or acrobats), mixing in what we’ve learned from research on actual Olympic level gymnasts and even acrobats, and then we’ll also have a day devoted to hero endurance and one final day for you to test your skills either weekly or biweekly on a Fire Nation Circuit Test (which will also be sticking to calisthenics and endurance work).

Want To Upgrade This Workout? 

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Ty Lee Calisthenics Workout: Sample Schedule

Monday: Acrobat Calisthenics A

Tuesday: Fire Nation Circuit Test

Wednesday: Acrobat Calisthenics B

Thursday: Combat Endurance Work

Friday: Acrobat Calisthenics C

Saturday: Active Rest Day or Bonus Parkour/MMA/Endurance Work

Sunday: Rest Day

Ty Lee Calisthenics Workout: Acrobat Fighter Calisthenics A

Morning Warm Up:

**This is built on one of Paul Ruggeri, a former Team USA gymnast’s morning routines.**

5 min light cardio

Stretch:

3 splits 1 min each

Pancake for 1 minute

Bridge for 1 minute

Toe Touch for 1 minute

Ruggeri would then do a core circuit with holds, but we’ll be mixing that into the overall calisthenics routine. If you want to continue the morning routine out you could add in more stretching or some sit ups, leg raises and more core work.

Calisthenics Workout:

(Complete any time throughout the day)

Superset One: 

A. Clap Push Ups

3×20

B. L-Sit Hold

3×30 Seconds

Superset Two: 

A. Air Squats

3×20

B. Superman Hold

3×30 Seconds

Superset Three: 

A. Dips

3×15

B. Hollow Hold

3×30 Seconds

Superset Four: 

A. Pull Ups

3×10

B. Plank Hold

3×60 Seconds

Evening Flexibility Training:

15-30 Minutes Stretching or Yoga

Ty Lee Calisthenics Workout: Fire Nation 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!)

Fire Nation Circuit Test: Complete 4 Rounds for Time

400M Run

20 Pause Push Ups

30 Air Squats

40 Bicycle Crunches

30 Jumping Lunges

20 Inch Worms

Ty Lee Calisthenics Workout: Acrobat Fighter Calisthenics B

Morning Warm Up:

**This is built on one of Paul Ruggeri, a former Team USA gymnast’s morning routines.**

5 min light cardio

Stretch:

3 splits 1 min each

Pancake for 1 minute

Bridge for 1 minute

Toe Touch for 1 minute

Ruggeri would then do a core circuit with holds, but we’ll be mixing that into the overall calisthenics routine. If you want to continue the morning routine out you could add in more stretching or some sit ups, leg raises and more core work.

Calisthenics Workout:

(Complete any time throughout the day)

Superset One: 

A. Decline Push Ups

3×25

B. Superman Hold

3×30 Seconds

Superset Two: 

A. Glute Bridges

3×20

B. Hollow Hold

3×30 Seconds

Superset Three: 

A. Plank to Push Ups

3×15

B. L-Sit Hold

3×30 Seconds

Superset Four: 

A. Wide Pull Ups

3×10

B. Side Planks

3×30 Seconds Each Side

Evening Flexibility Training:

15-30 Minutes Stretching or Yoga

Ty Lee Calisthenics Workout: Combat 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

Ty Lee Calisthenics Workout: Acrobat Fighter Calisthenics C

Morning Warm Up:

**This is built on one of Paul Ruggeri, a former Team USA gymnast’s morning routines.**

5 min light cardio

Stretch:

3 splits 1 min each

Pancake for 1 minute

Bridge for 1 minute

Toe Touch for 1 minute

Ruggeri would then do a core circuit with holds, but we’ll be mixing that into the overall calisthenics routine. If you want to continue the morning routine out you could add in more stretching or some sit ups, leg raises and more core work.

Calisthenics Workout:

(Complete any time throughout the day)

Superset One: 

A. Wide to Close Push Ups

3×30

B. Hollow Hold

3×30 Seconds

Superset Two: 

A. Wide to Close Squats

3×20

B. L-Sit Hold

3×30 Seconds

Superset Three: 

A. Skull Crushers

3×15

B. Superman Hold

3×30 Seconds

Superset Four: 

A. Wide Pull Ups

3×10

B. Straight Arm Plank Hold

3×60 Seconds

Evening Flexibility Training:

15-30 Minutes Stretching or Yoga

Ty Lee Calisthenics 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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