Workouts
The Korra Workout
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Fast. Agile. Strong. Korra’s an incredible fighter, and while her strengths definitely derive partially from her bending talents as The Avatar, she’s also in extremely good shape. To that end, the Korra workout is going to be tailored towards building a strong, lean physique, with an emphasis on combat conditioning.
Food-wise, I’d recommend picking up a copy of The Care and Feeding of You. In addition to that, you should go check out Macros and You and read up on The Fighter Diet.
As usual, you should make sure to Warm Up before each session, and Cool Down afterwards, in order to prevent injury, speed up recovery time, and preserve/extend range of motion. Now, with all our bases covered, let’s get to the workout!
Note: This workout is split up into four levels to easily plug into the RPG Fitness leveling system!
Equipment Required:
Pull Up Bar w/Rings
Weighted Vest/Backpack (for higher levels)
Workout Style: Circuit– Perform one set of one exercise, followed immediately by a set of the next exercise. Rest for 1-2 minutes after all exercises have been performed for one set each. Repeat until all sets are finished.
Strength
Level 1 (Beginner):
5×5-10 Kneeling Push Ups
5×5-10 Chair-Assisted Pull Ups
5×5-10 Wall Squats
5×5-10 Calf Raises
5×10 second Planks
Level 2 (Intermediate):
5×5-10 Push Ups
5×5-10 Pull Ups
5×5-10 Pike Push Ups
5×5-10 Bodyweight Rows
5×5-10 Bodyweight Squats
5×5-10 One-Legged Calf Raises
5×5-10 Hanging Leg Raises
5×20 second Planks
Level 3 (Advanced):
5×5-10 Weighted Push Ups (10-50 lbs)
5×5-10 Weighted Pull Ups (5-25 lbs)
5×3-5 Headstand Push Ups
5×5-10 Weighted Bodyweight Rows (10-50 lbs)
5×5-10 Tuck Jumps
5×10-25 Calf Bounces
5×5-10 Toes-to-Bar
5×30 second Planks
Level 4 (Avatar):
5×5-10 Weighted Push Ups (50-100 lbs)
5×5-10 Weighted Pull Ups (25-50 lbs)
5×3-5 Handstand Push Ups
5×5-10 Weighted Bodyweight Rows (50-100 lbs)
5×10-15 Tuck Jumps
5×10-25 Calf Bounces
5×10-20 Toes-to-Bar
5×30 second Planks
Strength Notes:
After you clear level 2, you start moving into plyometrics for your legs. Take it easy on these at first, you don’t want to strain your joints too much. For the headstand and handstand push ups, find a good wall to balance against, especially when first starting out, so you can focus more on the exercise, rather than just keeping your balance.
Cardio
Level 1 (Beginner):
20 minutes walking/jogging
5×3-5 Burpees (1 min. rest between sets)
Level 2 (Intermediate):
20 minute jog
5×5-10 Burpees (1 min. rest between sets)
4 Interval Sprints (sprint 10 seconds, rest 20)
Level 3 (Advanced):
20 minute jog
5×10-15 Burpees (1 min. rest between sets)
8 Interval Sprints (sprint 10 seconds, rest 20)
Level 4 (Avatar):
20 minutes jog
5×20 Burpees (1 min. rest between sets)
8 Tabata Sprints (sprint 20 seconds, rest 10)
Cardio Notes:
So your jog here is just your warm up for your actual cardio work, which is your high intensity stuff. If you have a heavy bag available, you can also swap in some heavy bag time with your jogging time (so do ten minutes of jogging, ten minutes of bag work, then your high intensity stuff). At the upper levels, you’ve got some high intensity stuff, so listen to your body and watch for joint pain. Warm up and cool down, every time.
Schedule:
Day 1: Strength
Day 2: Cardio
Day 3: Strength
Day 4: Rest
Day 5: Strength
Day 6: Cardio
Day 7: Rest
Schedule Notes:
Feel free to take an extra rest day on day 3 if you need to when you’re just starting out. At the higher levels, feel free to go for a light jog on your rest days if you feel like you’re up to it.
If you liked this workout, and you’d like to start earning levels and XP for your efforts, check out RPG Fitness, with the exclusive Be a Game Character leveling system (at the time of this writing, it’s actually on sale for $5 off!)
That’s it for The Korra Workout! I’ll see you this Saturday in a video update, and again on Monday for The Skills of Korra!
Live boldly, change the world, and continue to be awesome!
Dan “DaRatmastah” Wallace
You have made me a very happy fan, Dan!
Day one and my limbs turned to jelly. Finally, I actually want to work out. Avatar state yip yip! 🙂
Excuse the lame. lol
Quick question, do you think it’s cool if I pair this workout with my usual yoga practice? I just don’t want to push the wrong buttons and break something I shouldn’t have been messing with.
Yeah, it should be fine =D
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Just curious, but how long would it take to see results.
Well it depends, what kind of results are you hoping to see, and what’s your starting point?
To get that lean muscle look; right now I’m able to do the intermediate level but I still have quite a bit of body fat. I know it would vary from person to person but if I do the workout regularly and eat healthy about how long would it take?
I’m 5’5 and 148 lbs.
Okay! So, for the lean muscle look, you want to lose bodyfat percentage while keeping your muscle tone well maintained. So! Your goal is to eat 1725 calories per day, and perform the Korra workout 3-5 times a week. In that 1725 calories, you want to consume between 100-150 grams of protein per day, to help maintain muscle mass.
Don’t get baited in by “healthy food” illusions. You want to monitor calories, and protein. If you ate 2300 calories a day, and all you ate was salad, you’d still gain body fat. Shoot for that 1725 calorie per day goal, try to get at least 100 grams of protein a day, work out 3-5 times a week, and STICK TO IT!!
Good luck! =D
I’m having troubles with understanding the way you wrote the exercise plan.. what does each number mean?
It means you do 5 sets of 5 to 10 reps so 5 x 5-10
I know this may be a dumb question but what do you mean by 5×5…5 sets? Or 5 push-ups in a set of 5?
Five sets, with five push ups per set. =)
How do you know when you’re ready to move onto the next level?
Also, I’m new to working out with a program.
What does the 5×5-10 mean? What’s the difference between a rep and a set?
Does the 5×5 represent (say for squats) represent 5 times you do five squats with 10 seconds in between?
Does it mean 5 squats that you do then the next and repeat it 5 times? Does the 10 represent the number of circuits? I really have no idea about Gym language, circuits, sets and reps. It doesn’t help that the websites I’ve visited to explain it has been as confusing as the last.
hi! do you think I can add weight lifting to this? I’m trying to do it but I also want that Korra bod. lifting im thinking of adding is bench presses/military lifts/weighted pulse squats?