Vex’ahlia Workout: Train like Vox Machina Half-Elf Ranger Rogue!

Last updated on October 16th, 2024 at 01:54 pm

It has been a while since we added to our Dungeons and Dragons Inspired Workouts, and this time we’re coming back with a fun one.

We had two male characters from Vox Machina join our database, Percy and Grog, but now it’s time for Vex to join them.

Vex will also be joining our calisthenics workouts, which only makes sense considering our Rogue was calisthenics and Ranger was hybrid – and this will be a mixture of the two (albeit fully calisthenics to make it fun for everyone).

This will be a great test to see if we need to not only have Vax, but also add Keyleth as well!

Vex’ahlia Stats:

Real Name: Vex’ahlia

Height: 5’7

Weight: N/A

Animated Series: Vox Machina

Powers: Yes

Laura Bailey confirmed for us on Twitter that Vex is 5’7, but we don’t have or necessarily need a precise weight for this one.

That makes Vex around average height, though for years it would have put her slightly above average compared to female celebrities and characters at SHJ.

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.

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Vex’ahlia Diet and Nutrition

**Keep in mind: this section will be nearly identical for each hero.**

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.

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Vex’ahlia Workout Routine 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.

To learn more about Vex we’ll be pulling right from her Wiki Fandom page starting with her bio section here:

Vex’ahlia, nicknamed Vex, is a half-elf ranger / rogue member of Vox Machina. She is played by Laura Bailey.

Born in Byroden, she and her twin brother Vax’ildan were raised there by their mother Elaina until they were taken to live in the elven city of Syngorn at the direction of their father, Syldor Vessar. She and Vax’ildan were unhappy, and left in their early adulthood to be on their own. In their travels, Vex’ahlia rescued a bear cub, Trinket, gaining a loyal animal companion.

During her adventures with Vox Machina, she became the wielder of the legendary bow Fenthras to fight against the Chroma Conclave and earned the blessing of Pelor, becoming the Champion of Pelor, to face Vecna. After her marriage with Percival de Rolo she took his surname and became ‘Lady Vex’ahlia de Rolo’. In later years, she became a member of the Tal’Dorei Council and had five children.

In her appearance section they note that she would be around 5’9 if they calculate her 2 inches under Vax – but we know going straight from the source we have her at 5’7.

They also go into a bit more detail about her appearance section, which we’ll be using to build out our routine:

Vex’ahlia, like her twin brother Vax’ildan, is a twenty-eight-year-old half-elf with hazel eyes. She is identical in appearance to Vax, albeit two inches shorter than him which would make her about 5’9″. She wears her long, dark brown hair in a thick braid, which is usually accompanied with blue feathers. The feathers were a gift from Vax so he could help her through a dark period of her life and she eventually gave them back by braiding them into his hair during his resurrection ritual.

When we move down into her abilities section we can begin to learn a bit more about what we’re working with for this one.

Here’s how they break down her overall abilities [before moving into individual ones]:

As a ranger, Vex’ahlia often uses her magical capability to enhance her marksmanship and increase her arrows’ attack damage. She is also capable of using Trinket in battle, even though she prefers not to put him in harm’s way often. After watching and learning from her brother, she began to hone her skills as a rogue, becoming capable of deft maneuvers and dealing additional damage with a sneak attack. With her third rogue level, she took the archetype of the assassin just like her brother. After completing Pelor’s trial and becoming his Champion, Vex’ahlia received the Blessing of the Dawnfather.

From there they also go on to discuss some of her individual abilities, but the most important ones that standout for us to pay attention to are her stealth, acrobatics, athletics and skill versatility.

The goals for our Vex’ahlia Inspired Workout are:

• Vex’s Lean and Toned Aesthetic
• Vex’s Acrobatics and Stealth
• Vex’s Endurance and Athletics

We will need to build strength to be capable of Vex’s archery ability, so this won’t be entirely beginner oriented, but it will be right in the middle of beginner to intermediate – capable of being scaled down to beginner or even up to advanced if you increase the volume and difficulty level of the movements.

That said, a lot of this will be based on our Rogue Inspired Workout, but we’ll also be taking pieces from our Ranger Inspired Workout to make it a nice Vex-style mixture.

If this one ends up being a bit too advanced for you, you can also start with our Beginner Ninja Workout or even our Beginner Speedster Workout, which are both good starting points.

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Vex’ahlia Workout Routine

Training Volume:

5 days per week

Explanation:

For this one we’re still going to be having some calisthenics training to tone up and build the necessary strength for Vex (as well as acrobatic ability), but for the most part we’re going to be looking to get lean and slim with high Ranger endurance and stealth-like Rogue qualities with stamina work and mobility.

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Vex’ahlia Workout: Sample Schedule

Monday: Long Distance Run Day

Tuesday: Full Recovery Run Day and Short Circuit

Wednesday: Big Circuit Workout

Thursday: Speed Circuit with Core Circuit Finisher

Friday: Short Distance Run [For Time] and Short Circuit

Saturday: Active Rest Day

Sunday: Mandatory Rest Day

Vex’ahlia Workout: Long Distance Run Day

Complete the Following Distances FOR TIME!

(Measure Your Time and Complete it For Speed, Looking to Improve Over Time)

Beginner: 3 Mile Run

Intermediate: 5 Mile Run

Advanced: 7-10+ Mile Run

Note that while these distances might seem daunting, it is okay to start by running and walking on and off to work your way up to a better score.

Break, run, break, run, and then the next time go out there and break a bit less! 🙂

Vex’ahlia Workout: Full Recovery Run Day

Complete the Following at Easy to Moderate Pace:

Beginner: 15 Minute Run/Walk/Jog

Intermediate: 20-30 Minute Run/Walk/Jog

Advanced: 30-60 Minute Run/Walk/Jog

Your recovery run revolves around getting out there and moving for the time listed. 

You may be able to get out for a walk/run for 30-60 minutes as a beginner/intermediate if you plan on walking/speed walking for the majority of the duration to allow for more recovery – so keep in mind the time listed is more time spent RUNNING.

That being said: while it’s okay to walk/speed walk, if you plan on doing it for the majority of the duration you should increase the time to 30-60 minutes at a minimum.

Short Circuit: Complete 3 Rounds

(Plus Ultra members add on a Benchmark Hero Workout or SHJ Core Benchmark Test)

30 Decline Push Ups

20 Jumping Lunges

15 Plank to Push Ups

10 Wall Climbs

5 Burpees

Vex’ahlia Workout: BIG Circuit Workout

Warm Up: 

Dynamic Warm Up

25 High Knees

25 Jumping Jacks

25 Butt Kicks

10 Lunges with 3-5 Second Hold

Workout: Complete 2 Rounds

800M Run

(The below movements can be broken down with small rests in between as you chip away at the total number)

50 Push Ups (Scale to Knee Push Ups)

50 Air Squats (Scale with Chair – Sit Down, Stand Up)

40 Sit Ups (Scale to Crunches)

40 Dips (Scale with Chair – Walk In or Out from Chair to Scale)

30 Second Hollow Hold

30 Second Superman Hold

20 Pull Ups (Scale to Assisted or Pike Push Ups)

20 Double Unders

Vex’ahlia Workout: Speed Run Circuit with Calisthenics

Complete the Following Speed Run Circuit Workout:

• Walk/Jog (Warm Up) for 5-10 Minutes
• Begin Speed Circuit as Follows:
  • Sprint 60 Seconds at 7-10+ MPH (90+% Effort)
  • Walk 60 Seconds at 2-3 MPH (-60% Effort)
  • Repeat for a Total of 30 Minutes
• Cooldown Incline Walk for 10-15 Minutes

Side Note: A good way to measure your improvement over time during your speed circuit is to pay attention to what speed your capable of performing your sprints at and which speed your comfortable with your walks at.  Another great thing to do is measure your heart rate directly after your sprint and directly before the next sprint to see how quickly you recover and then compare that to future circuits.

Calisthenic Core Circuit: 2 Rounds

Complete Each Movement for 30 Seconds

Side Plank Right

Sit Ups

Hollow Hold

Lying Leg Raises

Plank Hold (60 Seconds)

Flutter Kicks

L-Sit Hold

V-Ups

Side Plank Left

Rest 30-60 Seconds and Repeat

Vex’ahlia Workout: Short Distance Run [For Time] and Short Circuit

Complete the Following FOR TIME! 🙂

Beginner: 1.5 Miles

Intermediate: 3 Miles

Advanced: 3-5 Miles

Similar to your long distance run training you should be looking to improve on this run each week, but also take it a bit easier than your timed distance run and don’t be afraid to scale it as needed going into the circuit – especially if you’re choosing one with running.

Short Circuit: Complete 1-2 Rounds

(Academy members add on a Benchmark Hero Workout or SHJ Core Benchmark Test)

50 Planking Shoulder Taps

40 Push Ups

30 Second L-Sit Hold

30 Wide to Close Squats

20 Pike Push Ups

10 Toes to Bar

Vex’ahlia Workout: Mandatory Rest Day Note

Your schedule does not need to adhere to this exact daily structure BUT you should have a rest day prior to your distance run day each week, as this will be an extremely important marker for your improvement and how well you are completing it over time! 🙂

Rest days are mandatory, BUT it’s okay to get active as long as you’re allowing your body to recover.

Vex’ahlia Workout: Additional Endurance Training Resources

For your endurance, HIIT or MMA/Parkour days you have quite a few options.
You can utilize enforced endurance training that I will program for you based on your fitness level like we do with other workouts here at SHJ…OR you can do 45-60+ minutes of varied cardio (bike, treadmill, elliptical, stairs, row, swim, etc.)…OR you can even use the HIIT resources I’ll provide.

I’ll break it down in that order:

Option One – Run Based on Overall Fitness Level:

Beginner: 1-3 Miles

Intermediate: 3-5 Miles

Advanced: 5+ Miles

Endurance Work Resources:

• Constance Wu Workout Routine and Diet Plan
• Ewan McGregor Workout Routine and Diet Plan
• Kid Flash Workout Routine and Diet Plan
• Grant Gustin Workout Routine and Diet Plan
• How To Continue Training After Your First 5K (Workout Included)

Option Two – Varied Cardio for 45-60 Minutes:

Split your cardio up however you’d like but complete 45-60+ minutes using:

• Treadmill Walk/Run
• Rower Machine
• StairMaster
• Elliptical
• Swim
• Bike

Option Three – Complete HIIT Training Using SHJ Resources:

• The Best HIIT Workouts
• Jump Rope Workout Database
• Academy Members: Insert a Benchmark Hero Workout (Circuit) or SHJ Core Circuit Test

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