Avatar: The Last Airbender-- Iroh's Prison Workout

Iroh is a one bad old man. He's peace-loving, tea-drinking, philosophy-imparting, and (best of all) ass-kicking. When Iroh is imprisoned by the Firelord for treason, Iroh decides it's time to rein back on some his of his other traits and "fire up" the ass-kicking. This workout is mimicking Iroh's training during this time and, although simple, will get you ready to kick some ass of your own.

Iroh's Prison Workout


LEVEL ONE

1. 5 Handstand Push-ups
2. 25 Pull-ups
3. 50 Push-ups
4. 100 Sit-ups
5. 15 Minutes of "Firebending"

LEVEL TWO

1. 10 Handstand Push-ups
2. 50 Pull-ups
3. 100 Push-ups
4. 200 Sit-ups
5. 30 Minutes of "Firebending"

LEVEL THREE

1. 25 Handstand Push-ups
2. 25 One-Arm Pull-ups (each side)
3. 50 Clapping Push-ups
4. 100 Hanging Sit-ups
5. 45 Minutes of "Firebending"

LEVEL FOUR

1. 50 Handstand Push-ups
2. 50 One-Arm Pull-ups
3. 100 Clapping Push-ups
4. 200 Hanging Sit-ups
5. 60 Minutes of "Firebending"

Notes:

• This training starts out pretty easy, but quickly escalates to insane. Once again, like most Real Anime Training workouts, it will take a very long time to get to the highest level.
• Make sure to complete all of the listed reps in the workout, even if you can't complete them without stopping. If you have to break it into sets, do so. If you are unable to complete an exercise or the reps listed, attempt an easier version, such as wall push-ups or handstand push-ups with your feet against a wall.
• Iroh hooked his feet over the iron bars in his cell in order to do hanging sit-ups. This is probably not a good idea, because most people lack the requisite foot and ankle strength for that. I would recommend anti-gravity boots or tying your feet to a bar. Make sure you have a spotter so you don't get stuck in that position. 
• If you need a middle ground for One Arm Pull-ups you can use your other arm as a support by grabbing your wrist.
• "Firebending" is essentially just martial arts practice. Since not everyone knows Northern Shaolin, I'm going to say just practice whatever art you know for the time period. Don't waste any time, though. Drill techniques, shadowbox, do your forms, or practice your footwork. Whatever. The only things are that you have to practice alone and you cannot use any equipment (heavy bag, focus mitts, makiwara, etc).
• Check out Iroh's training here. 

That's all for today, guys. Until next time, good luck and train hard!