Last updated on June 23rd, 2022 at 09:06 pm
As I promised on Sett’s workout routine, we’re going to have more League of Legends themed workouts, contingent on how you guys like this week.
And this week’s female League of Legends character is Ahri’s workout!
I named a handful of other League of Legends characters on Sett’s article (both male and female), but if you guys have any of your own recommendations or suggestions please leave a comment below.
And while I mentioned Tracer’s workout in Sett’s article, we have actually seen quite a few Video Game Inspired Workout Routines here at SHJ; but hopefully this allows us to break into a whole new realm.
We actually saw Tracer in our Cosplay Workout Category, but I’ll be jumping in and out of that and our regular Character Workout Routines Category to scale the difficulty of the workouts accordingly (and decide when and when not to base it around physique and/or powers and abilities).
Ahri Stats:
Height: 5’5
Weight: 145 lbs.
Champion Name: Ahri
Video Game: League of Legends
This height and weight is not actually from Ahri’s Wiki Fandom or LoL, but rather from a full concept list made by KestrelGirl on Reddit.
And the list is pretty awesome, so we’re using it!
Supergirl and Erza Scarlet were our shortest at 5’5 before Wasp came in at 5’4 and Kale, Anna and Nina Williams matching her there. BUT, now we have Caulifla at 4’8 and Sailor Moon at 4’11! Katana is just behind her at 5’2.
We had Wonder Woman come in standing 6’0 tall, Mockingbird and Hawkgirl at 5’9, Mystique, Miss Martian, and Sonya Blade at 5’10, and Storm 5’11.
But the average height for female celebrities on the site is generally more-so ranging from 5’4-5’6 – and our Black Widow is just above that at 5’7 with Spider-Gwen, Harley Quinn and Poison Ivy at 5’8.
And, the tallest we’d seen before She-Hulk was Starfire at 6’4!
But don’t worry, either way.
Not only are these routines for all shapes and sizes – they also work for both men and women – regardless of the gender of the hero!
Take The SHJ Program Quiz and find the perfect program for YOU.
Ahri Diet and Nutrition
**Keep in mind: this section will be nearly identical for each hero, unless I mentioned differently (for example someone like Hulk may get something specifically different)**
Every hero needs to still have a good diet.
Unfortunately we can train like them, but I don’t think any of us are suddenly getting their powers, or the ability to magically stop caring about nutrition.
You can’t out train your diet, so I want to still give some pillars for nutrition.
You can start by checking out The Nutrition Pillars on the site, but I’ll break down some more information for you guys as well.
Guys like Dwayne Johnson and Kevin Hart incorporate 80/20 dieting with big weekly cheat meals, Hugh Jackman, Tom Hopper, Benedict Cumberbatch and Terry Crews utilize intermittent fasting (something I use daily as well), Ariana Grande, Mustafa Shakir and Madelaine Petsch are vegans, Brandon Routh and Frank Grillo opt for paleo, and tons of others utilize their own variations as well.
It’s all about sustainability.
AND, there are a thousand different ways to reach your goals, so finding the most sustainable way is what’s important.
Which is why our Academy utilizes multiple different Nutrition Classes (Greek Gods, Vikings, Spartans, Hunter Gatherers, Monks, Samurais, Minimalists, SuperHumans) to allow people to choose what is right for YOU!
Curious where over a hundred celebs fall in their dietary choices ranging from High Protein and Keto to Vegetarian, Vegan and Intermittent Fasting? Want exclusive celeb meal plans? Check this out.
Take The Free Workout Placement Quiz and find the best free workout for you.
Ahri Workout Routine Information (and Research)
We’ve made it to “the fun part”.
And, if you don’t know by now, I say that every single time we get to the workout routine research section for character workouts.
As I mentioned on Sett’s workout routine: the League of Legends Wiki Fandom is a cool place.
You get to check out tabs for Classic Champion Strengths, Abilities and Overall Power; and also tabs for TFT, and even Lore (which is what we’ll be using here).
Here’s what Ahri’s Wiki Fandom gives us as a brief bio in her Lore section:
Innately connected to the latent power of Runeterra, Ahri is a vastaya who can reshape magic into of raw energy. She revels in toying with her prey by manipulating their emotions before devouring their . Despite her predatory nature, Ahri retains a sense of empathy as she receives flashes of memory from each soul she consumes.
They continue into much more depth for her actual biography section, which they title as ‘The Nine-Tailed Fox”:
Abandoned in the snowy woods of northern Ionia, Ahri knew nothing of her original family save the token they left her: a pair of matching gemstones. She joined a pack of icefoxes as they stalked prey on their morning hunt, and before long they adopted her as one of their own. With no one to teach her the magic of her kind, Ahri instinctively learned to draw it from the world around her, shaping destructive and quickening her reflexes to take down prey. If she was close enough, she could even a deer into a state of tranquility, so much that it remained serene even as she sank her teeth into its flesh.
Ahri first encountered humans when a troop of foreign soldiers camped near her den. Their behaviors were strange to Ahri and, curious to learn more, she watched them from afar. She was especially drawn to a hunter who, unlike his wasteful companions, used every part of the animals he killed, reminding her of her fox family.
When the hunter was wounded by an arrow, Ahri felt his life seeping away. She instinctively devoured the essence leaving his body, and gained brief flashes of his memories – the lover he had lost in battle, his children from a strange land of iron and stone. She found she could push his emotions from fear to sorrow to joy, and charmed him with visions of a sun-soaked meadow as he died.
Euphoric at the rush of absorbing the hunter’s life, Ahri felt more alive than ever, and traveled Ionia in search of more victims. She relished toying with her prey, shifting their emotions before consuming their life essence. She alternated between dazzling them with visions of beauty, hallucinations of deep longing, and occasionally dreams colored by raw sorrow.
As you can tell: Ahri’s powers and abilities are mainly coming through her magic powers.
Generally speaking it’s harder to build a workout routine when that is the goal; which is why we would generally swap over to a cosplay oriented workout like, for example, Scarlet Witch’s Workout Routine.
So while I’m not going to be swapping the entire article into the cosplay section and making it a guide that also gives you suggestions on costumes, I will be focusing in on Ahri’s physique more-so then basing this one around her powers.
I named a few other female League of Legends Champions I’d love to have on the site, but Ahri definitely seems to be a fan-favorite for cosplay, so this one will be based around getting you the physique needed to jump into one of her skins!
Ready to start?
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Ahri Workout Routine
Training Volume:
3-5 days per week
Explanation:
For this one we’re mainly focusing on toning up and burning fat to get a physique like Ahri. Or, a physique that has you ready to jump into one of Ahri’s skins (or costumes, rather). For that reason I’m going to be giving you 3 days of training that focus in on Full Body, Upper Body and Lower Body, with a focus on core and glutes as well. The other two days will be devoted to fat burning cardio, and it will be your choice how you complete it (I will share a handful of options).
Want To Upgrade This Workout?
The Superhero Academy now comes with an Upgrade Your Workout Tool that allows Academy members to turn any SHJ workout into a 4-8 week fully planned regime detailing exact weights to lift and including reverse & tradition pyramid training, straight sets, super sets, progressive overload and more.
Ahri Workout Routine: Sample Workout Schedule
Monday: Lower Body and Core Training
Tuesday: Fat Burning Cardio
Wednesday: Upper Body and Core Training
Thursday: Fat Burning Cardio
Friday: Full Body and Core Training
Saturday: Active Rest Day
Sunday: Mandatory Rest Day
Ahri Workout Routine: Lower Body and Core Training
Warm Up:
10 Minute Walk
2×30 High Knees
2×30 Butt Kicks
3×50 Jump Rope
Workout:
Goblet Squats
4×12
Kettlebell or Dumbbell Deadlift
4×12
Glute Bridges
4×20
Weighted Lunges
4×20 (total)
Donkey Kicks
4×20 each leg
Core Training:
3 Sets (Superset or Break in Between)
30 Sit Ups
25 Lying Leg Raises
20 Flutter Kicks
15 Second Hollow Hold
60 Second Plank Hold
Ahri Workout Routine: Upper Body and Core Training
Warm Up:
10 Minute Walk
2×30 High Knees
2×30 Butt Kicks
3×50 Jump Rope
Workout:
Push Ups (Scale to Knee Push Ups or Pause Push Ups)
4×25
Dumbbell Curl to Press
4×20 (total)
Dips (Scale with Chair)
4×15
Pull Ups (Scale to Bodyweight Row or Pike Push Ups)
4×10
L-Sit Hold
4×30 seconds
Core Training:
Tabata Abs: Complete 3 Rounds
(20 Seconds On, 10 Seconds Off, Cycling Through Movements)
V-Ups
Hollow Hold
Toe Touches
Ahri Workout Routine: Full Body and Core Training
Warm Up:
10 Minute Walk
2×30 High Knees
2×30 Butt Kicks
3×50 Jump Rope
Workout:
Kettlebell Sumo Squats
4×12
Kettlebell Swings
4×12
Incline Glute Bridges
4×20
DB Thrusters
4×20 (total)
Plank to Push Ups
4×20
Core Training:
3 Sets (Superset or Break in Between)
30 V-Ups
25 Lying Leg Raises w/ Hip Thrust
20 Flutter Kicks
15 Superman Hold
60 Second Plank Hold
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