Legend of Korra Training Plan: Workout Like Avatar Korra in Real Life
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In this segment of the Character Training Series, we will cover Korra's performance and training from the iconic Avatar series!
We've already covered Avatar Aang and Iroh's prison workout in this series, so now we will be bringing in the female lead from the sequel of the series!
With that said, let's begin this breakdown, starting with the physique ranking!
Avatar Korra 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)
Korra's physique is ranked at Tier 1 - Realistically Achievable (Natty).
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Avatar Korra Workout Principles
This is the part where we review all the physical feats, which gives us some direction in creating a workout plan!
Elemental Training: This is going to be the focal point of the training program. But I can already tell most of you are wondering, "How can we train to control all four elements in real life?!"
We make all things possible here at Action Hero Athletics. Let's discuss how to approach a workout plan that reflects all four elements.
Water: This is the only training approach that directly involves exercises in water, including swimming. It's easy on the joints and great for muscular strength and endurance. But if this is not your interest, consider rowing instead.
Earth: The strength training portion of the workout plan will include earth-bending exercises. For earth bending, you need significant strength, control, and stability. We will include exercises that involve these modalities through athletic bodybuilding.
Fire: Fire bending depends solely on short bursts of power. We will incorporate HIIT training styles using the Bells and Bodyweight method.
Air: Air bending training will focus on flexibility and strength mobility/control. We will combine this with our athletic bodybuilding strength days.
How to Workout Like Avatar Korra in Real Life
From a gym bro's perspective, here is what we need for this workout plan:
Avatar Korra's Strength Endurance
Avatar Korra's Explosiveness
Avatar Korra's Muscular Development
Now, let's get into the training!
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Workout Days: 5 days
Training Description: This workout plan combines athletic bodybuilding and athletic performance. It will help you build a lean, strong body like Korra and increase muscular endurance.
Day 1: Avatar Korra Push Day
Bench Press: 3 x 10-12
Floor Seated Overhead Press: 3 x 12
Decline Push-up: 3 x 12
Skull Crusher: 3 x 8-10
Plank: 3 x 60-90 seconds
Handstand Hold: 2 x Until Failure
Day 2: Avatar Korra HIIT and Rowing
HIIT Circuit (4-8 rounds, 30 second intervals)
Explosive Push-up
KB Swing
Box Jump
Pull-ups
Rope Wave
Rowing Workout
30 seconds high speed, 30 seconds moderate speed until you reach 2000m.
Day 3: Avatar Korra Leg Day
Squats: 4 sets x 6-8 reps
Romanian Deadlifts: 3 sets x 8-10 reps
Walking Lunges with Dumbbells: 3 sets x 12 steps each leg
Calf Raises: 3 sets x 15-20 reps
Leg Press: 3 sets x 10-12 reps
Single Leg Box Jump: 3 x 12
Day 4: Avatar Korra HIIT and Rowing
HIIT Circuit (4-8 rounds)
Standard Pushup
Bicep Curls
Goblet Squat
Bodyweight Row
Med Ball Slam
Rowing Workout
30 seconds high speed, 30 seconds moderate speed until you reach 2000m.
Day 5: Avatar Korra Pull Day
Bent Over Barbell Row: 3 x 8-10
EZ Bar Strict Curl: 3 x 8-10
Deadlift: 3 x 10
Face Pull: 3 x 12
Reverse Flye: 3 x 12
Weighted Chin-up: 3 x 8-10
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