Legend of Korra Martial Arts Workout Routine
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In this episode of the Character Training series, we are covering the full comprehensive martial arts workout inspired by Avatar Korra from the Legend of Korra series!
We’ve already covered a Korra workout of our own, along with a few others from the Avatar series that you can check out here:
Since we’ve already gone over the full breakdown of Korra, we will go straight into the workout in this article!
Incase you missed it, you can check it out here.
This workout will be split into four phases based on all the elements, giving you the physique, performance, and mastery - just like a true avatar!
Want to learn more about Martial Arts Training?
You can check out the complete guide on proper strength training for Martial Arts Performance.
And for those who want to check out our awesome free workouts, you can check them out here:
Don't worry—we have plenty of additional resources below that you can also apply to your training.
Note: This workout is strictly martial arts, with some other accessory training techniques. This will be one repeatable workout that you can use with any workout on our index that you see as the best fit.
This will be a complete martial arts routine inspired by Avatar Korra.
I hope you all enjoy it! Feel free to contact us if you have any questions about the workout.
With that being said… let's get into it!
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Workout frequency: 1 day (repeatable)
Training description: This martial arts workout inspired by Korra will help you achieve the physique, performance and elemental mastery similar to her!
Phase 1: Fire Bending (Metabolic Conditioning)
Objective: High-intensity exercises to boost metabolism and build explosive power.
Warm-Up (5-10 minutes):
Jumping jacks
High knees
Arm circles
Leg swings
Fire Bending MetCon Circuit (Perform each exercise for 45 seconds, rest for 15 seconds, complete 3 rounds):
Burpees: Explosive full-body movement to build power and endurance.
Mountain Climbers: High-intensity core and cardio exercise.
Kettlebell Swings: Explosive hip-driven movement for strength and conditioning.
Jump Squats: Build lower body power and cardiovascular endurance.
Battle Ropes: High-intensity upper body and core exercise.
Phase 2: Earth Bending (Calisthenics Strength Circuit)
Objective: Build strength and stability with bodyweight exercises.
Earth Bending Strength Circuit (Perform each exercise for 12-15 reps, rest for 1 minute between sets, complete 3 sets):
Push-Ups: Chest, shoulders, and triceps.
Pull-Ups: Back, biceps, and core.
Dips: Triceps, chest, and shoulders.
Pistol Squats: Single-leg strength and balance.
Plank with Shoulder Taps: Core stability and shoulder strength.
Phase 3: Water Bending (Martial Arts Drills/Fluidity)
Objective: Improve fluidity, agility, and martial arts techniques.
Water Bending Martial Arts Drills (Perform each drill for 1 minute, rest for 30 seconds, complete 2 rounds):
Shadow Boxing: Focus on smooth, continuous movement and technique.
Flow Drill with a Partner (or Solo): Practice transitions between strikes, blocks, and footwork.
Roundhouse Kicks: Emphasize fluid, controlled motion and proper form.
Spinning Back Fist: Combine speed and fluidity for a powerful strike.
Combination Drill: Jab-cross-hook-uppercut with smooth transitions.
Phase 4: Air Bending (Cardio)
Objective: Enhance cardiovascular endurance and lightness on feet.
Air Bending Cardio Routine (Perform each exercise for 2 minutes, rest for 1 minute, complete 2 rounds):
Jump Rope: Quick and light on feet, maintaining a steady rhythm.
Box Jumps: Explosive and controlled, focusing on soft landings.
Sprint Intervals: 30 seconds sprint, 30 seconds jog, maintaining agility and speed.
Agility Ladder Drills: Quick footwork, focusing on precision and speed.
Cooldown (5-10 minutes): Light jogging or walking, followed by stretching (focus on all major muscle groups).
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