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Avatar Korra Workout Month💪🏼

by KristenC
4 athletes joined

Program Description

This program is designed for novice to intermediate level gym goers to test their limits while gaining strength and toning muscles. Taking care of your muscles and body is important so make sure you are stretching before and after your workouts. In no time you’ll be shredded just like our girl Korra and ready to defeat equalists and red lotus members alike!

Program Overview

  • Level
    Beginner, Novice, Intermediate
  • Goal
    Muscle & Sculpting, Athletics
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    Feb 02, 2025 08:07
  • Last Edited
    Jun 18, 2025 10:47

Summary

Unleash your inner warrior with the Avatar Korra Workout Month! This dynamic 4-week program is designed for those ready to challenge themselves with 4 training sessions each week. You’ll engage in a variety of exercises, including strength-building moves like Bicep Curls and Seated Rows, alongside explosive leg work such as Box Jumps and Sumo Squats. With a focus on both strength and core stability, this program is perfect for anyone looking to elevate their fitness game while having fun. Get ready to transform your body and channel your inner Avatar!
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
2
12 reps
-
2
Seated Row (Cable)
2
12 reps
-
3
High Row
2
12 reps
-
4
Pull-Up (Assisted)
2
8 reps
-
5
Plank
1
1 mins
-
6
Leg Pull-In
1
12 reps
-
7
Up Down Plank
1
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Cable)
2
12 reps
-
2
Seated Row (Cable)
2
10 reps
-
3
Seated Wide-Grip Row (Cable)
2
10 reps
-
4
Bicep Curl (Dumbbell)
2
12 reps
-
5
Pull-Up (Assisted)
2
8 reps
-
6
Run
1
5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
2
12 reps
-
2
Seated Row (Cable)
2
12 reps
-
3
High Row
2
12 reps
-
4
Pull-Up (Assisted)
2
8 reps
-
5
Plank
1
1 mins
-
6
Leg Pull-In
1
12 reps
-
7
Up Down Plank
1
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Box Jump
2
10 reps
-
2
Sumo Squat
2
10 reps
-
3
Wall Sit
1
1 mins
-
4
Leg Press
1
12 reps
-
5
Glute Bridge (Dumbbell)
3
12 reps
-
6
Bird Dog
2
15 reps
-
7
Plank
2
1 mins
-
8
Leg Pull-In
2
12 reps
-
9
Russian Twist
2
40 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Box Jump
2
10 reps
-
2
Sumo Squat
2
10 reps
-
3
Wall Sit
1
1 mins
-
4
Leg Press
1
12 reps
-
5
Glute Bridge (Dumbbell)
3
12 reps
-
6
Bird Dog
2
15 reps
-
7
Plank
2
1 mins
-
8
Leg Pull-In
2
12 reps
-
9
Russian Twist
2
40 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Box Jump
2
10 reps
-
2
Sumo Squat
2
10 reps
-
3
Wall Sit
1
1 mins
-
4
Leg Press
1
12 reps
-
5
Glute Bridge (Dumbbell)
3
12 reps
-
6
Bird Dog
2
15 reps
-
7
Plank
2
1 mins
-
8
Leg Pull-In
2
12 reps
-
9
Russian Twist
2
40 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Box Jump
2
10 reps
-
2
Sumo Squat
2
10 reps
-
3
Wall Sit
1
1 mins
-
4
Leg Press
1
12 reps
-
5
Glute Bridge (Dumbbell)
3
12 reps
-
6
Bird Dog
2
15 reps
-
7
Plank
2
1 mins
-
8
Leg Pull-In
2
12 reps
-
9
Russian Twist
2
40 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wrist Curls
2
12 reps
-
2
Dead Hang
2
1 mins
-
3
Leg Curl
3
10 reps
-
4
Romanian Deadlift (Dumbbell)
2
8 reps
-
5
Decline Crunch
2
12 reps
-
6
Abs Crunch (Weighted)
2
12 reps
-
7
Up Down Plank
1
15 reps
-
8
Run
1
10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
French Press
2
12 reps
-
2
Tricep Extension (Cable)
2
1
10 reps
8 reps
-
-
3
Front Raise
2
10 reps
-
4
Batwing Row
2
8 reps
-
5
Dip (Assisted)
2
8 reps
-
6
Lateral Raise (Cable)
2
8 reps
-
7
Chest Fly (Machine)
2
12 reps
-
8
Bench Press (Smith Machine)
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
French Press
2
12 reps
-
2
Tricep Extension (Cable)
2
1
10 reps
8 reps
-
-
3
Front Raise
2
10 reps
-
4
Batwing Row
2
8 reps
-
5
Dip (Assisted)
2
8 reps
-
6
Lateral Raise (Cable)
2
8 reps
-
7
Chest Fly (Machine)
2
12 reps
-
8
Bench Press (Smith Machine)
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
French Press
2
12 reps
-
2
Tricep Extension (Cable)
2
1
10 reps
8 reps
-
-
3
Front Raise
2
10 reps
-
4
Batwing Row
2
8 reps
-
5
Dip (Assisted)
2
8 reps
-
6
Lateral Raise (Cable)
2
8 reps
-
7
Chest Fly (Machine)
2
12 reps
-
8
Bench Press (Smith Machine)
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Cable)
2
12 reps
-
2
Seated Row (Cable)
2
10 reps
-
3
Seated Wide-Grip Row (Cable)
2
10 reps
-
4
Bicep Curl (Dumbbell)
2
12 reps
-
5
Pull-Up (Assisted)
2
8 reps
-
6
Run
1
5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wrist Curls
2
12 reps
-
2
Dead Hang
2
1 mins
-
3
Leg Curl
3
10 reps
-
4
Romanian Deadlift (Dumbbell)
2
8 reps
-
5
Decline Crunch
2
12 reps
-
6
Abs Crunch (Weighted)
2
12 reps
-
7
Up Down Plank
1
15 reps
-
8
Run
1
10 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
3
10 reps
-
2
Bench Press (Smith Machine)
3
12 reps
-
3
Barbell Row
2
10 reps
-
4
Dead Hang
1
1 mins
-
5
Pull-Up (Assisted)
2
8 reps
-
6
Run
1
10 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wrist Curls
2
12 reps
-
2
Dead Hang
2
1 mins
-
3
Leg Curl
3
10 reps
-
4
Romanian Deadlift (Dumbbell)
2
8 reps
-
5
Decline Crunch
2
12 reps
-
6
Abs Crunch (Weighted)
2
12 reps
-
7
Up Down Plank
1
15 reps
-
8
Run
1
10 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
French Press
2
12 reps
-
2
Tricep Extension (Cable)
2
1
10 reps
8 reps
-
-
3
Front Raise
2
10 reps
-
4
Batwing Row
2
8 reps
-
5
Dip (Assisted)
2
8 reps
-
6
Lateral Raise (Cable)
2
8 reps
-
7
Chest Fly (Machine)
2
12 reps
-
8
Bench Press (Smith Machine)
2
10 reps
-
Week 1
1 / 4 Weeks
Day 1
1
Bicep Curl (Dumbbell)
2 Sets
12 Reps
-
2
Seated Row (Cable)
2 Sets
12 Reps
-
3
High Row
2 Sets
12 Reps
-
4
Pull-Up (Assisted)
2 Sets
8 Reps
-
5
Plank
1 Set
1 mins
-
6
Leg Pull-In
1 Set
12 Reps
-
7
Up Down Plank
1 Set
20 Reps
-
Day 2
1
Box Jump
2 Sets
10 Reps
-
2
Sumo Squat
2 Sets
10 Reps
-
3
Wall Sit
1 Set
1 mins
-
4
Leg Press
1 Set
12 Reps
-
5
Glute Bridge (Dumbbell)
3 Sets
12 Reps
-
6
Bird Dog
2 Sets
15 Reps
-
7
Plank
2 Sets
1 mins
-
8
Leg Pull-In
2 Sets
12 Reps
-
9
Russian Twist
2 Sets
40 Reps
-
Day 3
1
French Press
2 Sets
12 Reps
-
2
Tricep Extension (Cable)
2 Sets
1 Set
10 Reps
8 Reps
-
-
3
Front Raise
2 Sets
10 Reps
-
4
Batwing Row
2 Sets
8 Reps
-
5
Dip (Assisted)
2 Sets
8 Reps
-
6
Lateral Raise (Cable)
2 Sets
8 Reps
-
7
Chest Fly (Machine)
2 Sets
12 Reps
-
8
Bench Press (Smith Machine)
2 Sets
10 Reps
-
Day 4
1
Wrist Curls
2 Sets
12 Reps
-
2
Dead Hang
2 Sets
1 mins
-
3
Leg Curl
3 Sets
10 Reps
-
4
Romanian Deadlift (Dumbbell)
2 Sets
8 Reps
-
5
Decline Crunch
2 Sets
12 Reps
-
6
Abs Crunch (Weighted)
2 Sets
12 Reps
-
7
Up Down Plank
1 Set
15 Reps
-
8
Run
1 Set
10 mins
-