Avatar Aang Training Plan: Workout like The Last Airbender in Real Life
After this Avatar live-action adaptation came out, I just had to revisit one of my favorite childhood shows!
After revisiting, I realized there's so much potential for a workout series centered around these characters.
So, with that being said…
In this segment of the Character Training Series, we are bringing in Aang, better known as the Avatar!
Net Sama/Flickr
Aang Physique Ranking
Over at Action Hero Athletics, we devised a system for physique analysis. We call it the attainability scale.
This system helps us discover the realistic aspects of a character's physique and if it is genuinely realistic/attainable.
Tier 1: Realistically achievable (Natty)
Tier 2: Giga Genetics (Natty, but maybe not as easily attainable)
Tier 3: Not natty (requires PED's for maintenance)
Aang's physique is placed in the Tier 1 category.
Here are some factors that place him here:
Agile and Lean Build: Aang's physique is slender and athletic, considering his age in the series. His body type is made specifically for agility and flexibility, allowing him to perform complex bending with awkwardness and precision. Even though he doesn't have a heavily muscular frame, Aang's lean physique enables him to navigate different environments and engage in dynamic combat scenarios.
Balanced Musculature: While Aang may not have a jacked physique, his arms and legs contain the strength to channel the elemental forces effectively, while his core muscles provide stability and support during challenging movements. Aang's balanced physique shows his monk-style training regimen, prioritizing functional strength and flexibility over sheer bulk.
Functional Fitness: Aang's performance showcases functional fitness, displaying the practical application of strength, agility, and endurance in real-world scenarios. As the Avatar, he must be prepared to face different challenges, ranging from aerial acrobatics to hand-to-hand combat. His physique reflects this versatility, allowing him to quickly adapt to various bending styles and combat situations.
Unique Nature: It's essential to recognize that Aang's physique transcends conventional fitness rankings due to his status as the Avatar and his connection to spiritual energy. While his physique may align closely with Tier 1, he performs like a Tier 2 if you consider the insane level of acrobatics and agility. So, you still have to train hard regardless. It may not be physique-wise but performance-wise as well.
Here are some Tier 1 physiques we’ve covered at Action Hero Athletics: Red Hood, Toji Fushiguro, Ippo Makunouchi, Kento Nanami, Ghost Riley, Nathan Drake, DBS Goku, Sonic the Hedgehog, TMNT, Imai Cosmo, Nightwing and Leon Kennedy,Batman Beyond.
Aang Training Principles
Aang's journey to mastering all four elements required him to be physically and mentally able.
Here are certain elements that he applied to his training throughout the series:
Elemental Bending Training
Aang's ability to bend the four elements—air, water, earth, and fire—makes him the Avatar in the first place. His training regimen involves intensive practice in each bending discipline under the guidance of skilled mentors. His training focuses on discipline, patience, and perseverance as he strives to witness the full potential of his bending abilities.
Principles of Balance and Harmony
Aang's training is rooted in the philosophy of balance and harmony in martial arts and life. He learns to cultivate inner peace, emotional stability, and spiritual connection, essential for his wisdom and abilities as the Avatar. Through meditation, mindfulness, and introspection, Aang hones his ability to channel the elements with precision and control, avoiding the pitfalls of anger, fear, and attachment that can disrupt the balance of the world.
Adaptability and Versatility
As the Avatar, Aang must adapt to diverse bending styles and combat situations, drawing inspiration from various cultures and traditions. His training encourages versatility and creativity as he learns to use different techniques and philosophies in his unique fighting style. Aang embraces the fluidity of combat, improvising and adapting his bending abilities to overcome challenges and outwit his opponents. His training instills a sense of adaptability, enabling him to confront any obstacle with confidence and resilience.
Translating Abilities to Real-Life Skills
Aang's training principles offer valuable lessons that can be applied to real-life skills and personal development:
Discipline and Dedication
Aang's mission to master the elements reminds us of the importance of discipline in achieving any goal you guys may have in mind. As far as goals in the gym, it will take time.
Monk Mindset
Aang's philosophy on balance and harmony teaches us the importance of finding peace in our lives. Techniques like yoga and meditation can all be useful in achieving this state of mind.
Adaptability and Resilience
Aang's ability to adapt to changing circumstances and overcome adversity shows his resilience. In a world filled with uncertainty, being adaptable and resilient allows us to thrive in the face of challenges and emerge stronger than before.
From a gym bro's perspective, here is what we need to create an Aang-inspired workout routine:
Aang's bodyweight control and agility: Calisthenics will be the primary focus when strength training. This will be combined with agility exercises that will increase footwork and endurance.
Aang's martial arts prowess: Even without his bending skills, Aang has surely got hands. So Martial Arts will be an essential requirement for this workout plan.
Aang's endurance: Being an Airbender who can also manipulate his breath, I am sure he needs a solid cardiovascular system to perform these skills.
Now, let's get into some training!
Aang Avatar Workout
Training Schedule: 5 days
Training Description: The main focus of the strength workouts will combine jump rope and calisthenics, which people can do anywhere. Martial Arts will consist of basic fundamental training with the addition of yoga for mindset and body control.
Day 1: Avatar Aang Fullbody Workout
Warm-up:
Jump Rope: 5 minutes
Arm Circles: 2 sets x 15 reps (forward and backward)
Leg Swings: 2 sets x 10 reps (each leg)
Dynamic Stretching: 5 minutes (include torso twists, lunges, and shoulder rolls)
Main Workout:
1a. Push-Up Variations: 2 sets x 45 seconds
Regular Push-Ups
Diamond Push-Ups
Decline Push-Ups
1b. Jump Rope: 2 minutes
2a. Squat Variations: 2 sets x 45 seconds
Bodyweight Squats
Jump Squats
Split Squats
2b. Jump Rope: 2 minutes
3a. Pull-Up Variations: 2 sets x 45 seconds
Pull-Ups
Chin-Ups
Wide-Grip Pull-Ups
3b. Jump Rope: 2 minutes
4a. Core Exercises: 2 sets x 45 seconds
Plank
Russian Twists
Leg Raises
4b. Jump Rope: 2 minutes
Cooldown:
Static Stretching: Hold each stretch for 20-30 seconds (include hamstring stretch, quadriceps stretch, calf stretch, and shoulder stretch)
Deep Breathing: 3-5 minutes of diaphragmatic breathing to promote relaxation and recovery
Day 2: Avatar Aang Martial Arts Workout
Warm-up:
Sun Salutations: 2 sets x 5 reps
Arm Circles: 2 sets x 15 reps (forward and backward)
Leg Swings: 2 sets x 10 reps (each leg)
Cat-Cow Stretch: 2 sets x 10 reps
Main Workout:
Elemental Flow Sequence: Perform each movement fluidly, transitioning smoothly between poses:
Airbender Flow: Warrior 1 into Warrior 2 into Reverse Warrior into Triangle Pose (3 sets, alternating sides)
Waterbender Flow: Crescent Lunge into Extended Side Angle Pose into Revolved Side Angle Pose (3 sets, alternating sides)
Earthbender Flow: Chair Pose into Forward Fold into Tree Pose (3 sets, alternating legs)
Firebender Flow: High Lunge into Twisted High Lunge into Warrior 3 (3 sets, alternating legs)
Martial Arts Techniques: Practice martial arts techniques with a focus on fluidity and control:
Airbending Strikes: Perform 3 sets of 10 air punches, 10 air kicks, and 10 elbow strikes.
Waterbending Blocks: Practice 3 sets of 10 forearm blocks, 10 palm blocks, and 10 circular blocks.
Earthbending Stances: Hold Horse Stance for 1 minute, followed by 3 sets of 10 front kicks and 10 side kicks.
Firebending Strikes: Perform 3 sets of 10 jab-cross combinations, 10 roundhouse kicks, and 10 backfist strikes.
Day 3: Avatar Aang Full body workout
Warm-up:
Jump Rope: 5 minutes
Arm Circles: 2 sets x 15 reps (forward and backward)
Leg Swings: 2 sets x 10 reps (each leg)
Dynamic Stretching: 5 minutes (include torso twists, lunges, and shoulder rolls)
Main Workout:
1a. Push-Up Variations: 2 sets x 45 seconds
Pike Push-Ups
Archer Push-Ups
Decline Push-Ups
1b. Jump Rope: 2 minutes
2a. Squat Variations: 2 sets x 45 seconds
Pistol Squats (each leg)
Bulgarian Split Squats (each leg)
Box Jumps
2b. Jump Rope: 2 minutes
3a. Pull-Up Variations: 2 sets x 45 seconds
L-Sit Pull-Ups
Commando Pull-Ups
Hanging Leg Raises
3b. Jump Rope: 2 minutes
4a. Core Exercises: 2 sets x 45 seconds
Bicycle Crunches
Plank with Shoulder Taps
Hanging Knee Raises
4b. Jump Rope: 2 minutes
Cooldown:
Static Stretching: Hold each stretch for 20-30 seconds (include hamstring stretch, quadriceps stretch, calf stretch, and shoulder stretch)
Deep Breathing: 3-5 minutes of diaphragmatic breathing to promote relaxation and recovery
Day 4: Avatar Aang Martial Arts Workout #2
Warm-up:
Dynamic Stretching: 5 minutes (include arm circles, leg swings, and torso twists)
Wrist Stretches: 2 sets x 15 seconds (flexion and extension)
Neck Rolls: 2 sets x 10 reps (clockwise and counterclockwise)
Main Workout:
Avatar Elemental Flow: Flow through a series of martial arts-inspired yoga poses:
Airbender Flow: Warrior 1 into Warrior 2 into Reverse Warrior into Extended Side Angle Pose (3 sets, alternating sides)
Waterbender Flow: Crescent Lunge into Warrior 3 into Half Moon Pose into Standing Split (3 sets, alternating sides)
Earthbender Flow: Chair Pose into Goddess Pose into Goddess Squat into Wide-Legged Forward Fold (3 sets)
Firebender Flow: High Lunge into Twisted High Lunge into Revolved Crescent Lunge into Revolved Side Angle Pose (3 sets, alternating sides)
Martial Arts Techniques: Practice dynamic martial arts movements with an emphasis on balance and power:
Airbending Strikes: Perform 3 sets of 10 palm strikes, 10 knee strikes, and 10 spinning kicks.
Waterbending Blocks: Practice 3 sets of 10 circular blocks, 10 rising blocks, and 10 knife-hand blocks.
Earthbending Stances: Hold Horse Stance for 1 minute, followed by 3 sets of 10 front kicks and 10 side kicks.
Firebending Strikes: Perform 3 sets of 10 jab-cross-hook combinations, 10 roundhouse kicks, and 10 axe kicks.
Day 5: Avatar Aang Full body workout
Warm-up:
Jump Rope: 5 minutes
Arm Circles: 2 sets x 15 reps (forward and backward)
Leg Swings: 2 sets x 10 reps (each leg)
Dynamic Stretching: 5 minutes (include torso twists, lunges, and shoulder rolls)
Main Workout:
1a. Push-Up Variations: 2 sets x 45 seconds
Wide-Grip Push-Ups
Pike Push-Ups
Close-Grip Push-Ups
1b. Jump Rope: 2 minutes
2a. Squat Variations: 2 sets x 45 seconds
Jump Squats
Bulgarian Split Squats (each leg)
Hindu Squats
2b. Jump Rope: 2 minutes
3a. Pull-Up Variations: 2 sets x 45 seconds
Chin-Ups
L-Sit Pull-Ups
Commando Pull-Ups
3b. Jump Rope: 2 minutes
Cooldown:
Static Stretching: Hold each stretch for 20-30 seconds (include hamstring stretch, quadriceps stretch, calf stretch, and shoulder stretch)
Deep Breathing: 3-5 minutes of diaphragmatic breathing to promote relaxation and recovery
Aang Workout: Additional Resources
Aang Endurance/Martial Arts Workouts: Additional Resources
