Sylvanas Windrunner Workout: Train to Become The Banshee Queen!

Last updated on September 4th, 2024 at 04:44 pm

We started bringing in more Overwatch characters, but now it’s time to bring in some World of Warcraft characters as well.

For now they’ll all be joining our Overwatch Inspired Workouts, but I need to point out that I’m a WoW player at heart, and WoW came first!

Our Riot Games Inspired Workouts started with League Of Legends characters and has now growing into Valorant, League, and even Arcane.

I’m hoping we can grow our Blizzard Inspired Workouts that much as well; and Sylvanas is going to be a step in that direction.

Sylvanas Windrunner Stats:

Real Name: Sylvanas Windrunner

Height: 5’9

Weight: 120 lbs.

Video Game: World of Warcraft

Powers: Yes

Sylvanas is actually quite tall.

She comes in among the taller range compared to female celebrities and even among our whole Anime Workouts Database.

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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Sylvanas Windrunner 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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Sylvanas Windrunner 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 Sylvanas Windrunner we’ll be pulling right from her Wiki Fandom page, starting with her long bio section here:

Sylvanas Windrunner, the Dark Lady, Queen of the Forsaken, is the former Ranger-General of Silvermoon and the leader of the Forsaken faction of undead in the Horde. She is the middle sister of Alleria and Vereesa Windrunner.

When Arthas Menethil and the Scourge came to Quel’Thalas for the Sunwell, Sylvanas was there to defend her homeland. After fighting and losing at every turn to his hands, Arthas killed her but severed her soul from her body as an act of revenge. She unwillingly served and aided him in the destruction of Silvermoon.

During the time when the Lich King was losing grasp on his undead minions, Sylvanas gained her free will and plotted against Arthas in Lordaeron with the help of the Nathrezim. After her assassination attempt failed, she turned her attention to claiming Lordaeron for herself. She bent the dreadlord, Varimathras, to her will and, with the help of the human remnants led by lord Garithos, killed Balnazzar and Detheroc. With the death of the dreadlords, Garithos and the disbanding of the human remnants, Sylvanas was able to claim Lordaeron and made her home under the former Capital City, which she named “The Undercity“.

This obviously doesn’t tell us much about her abilities, but it should give you an idea of her overwhelming power.

And I should also make mention to the fact that this one is going to be heavily revolving around a cosplay-oriented workout.

But before we get too far ahead of ourselves, let’s break down some more of her abilities that we know.

• Archery: As the ranger-general of Silvermoon, she’s highly skilled the elves favourite form of combat. While she uses daggers as well, a bow is always her preferred weapon.
  • Accuracy: Has claimed to be able to hit a flying bird in the eye.
  • Rapid-Fire: Has been seen to fire two arrows in less than a second (As seen in the Legion Trailer).
• Unholy Magic: After being raised from the dead, she gained the ability to use dark magic, making her more powerful
  • Life Drain: Can siphon life energy from an opponent to restore her own health.
  • Dark Arrows: Applies dark magic to her own arrows to enhance their power.
  • Necromancy: Can summon skeletons to aid her in battle. Dark arrows can also summon skeletons when they kill a target.
  • Banshee powers: Still retains her powers as a banshee.
    • Shriek of the Highborne: Unleashes a devastating banshee wail.
    • Banshee form: Can shift in and out of her banshee form at will.
• Strength: In War Crimes, while in an rage-induced killing spree, she ripped a wolf’s head off with her bare hands.
• Poison Mastery: Also applies deadly poisons to her weapons, capable of effecting the undead. She prefers poisons that kill as slowly and painfully as possible. Especially the latter.
  • Plague: A powerful blight that was previously banned from use by the rest of the Horde until the Burning Legion’s invasion. Capable of melting away skin and flesh almost immediately.
• Undead Immortality: As an undead, she is immune to most natural causes of death, such as aging or illness. (Note: Fatal injuries can still kill her)

The above section comes from her Character Profile Fandom page.*

She clearly has overwhelming strength, speed, and mobility.

Which means the goals for our Sylvanas Windrunner Inspired Workout:

• Sylvanas Windrunner’s Slim and Curvy Aesthetic
• Sylvanas Windrunner’s Strength and Speed
• Sylvanas Windrunner’s Mobility and Endurance

I’m going to be basing this one more around her aesthetic as a cosplay routine more than I am going to be focused on replicating her strengths, so I’ll keep this one at a beginner level.

That said, you can also choose to start with one of our other Beginner Workouts if you’d like.

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Sylvanas Windrunner Workout Routine

Training Volume:

3-5 days per week

Explanation:

We’re going to be training with three high-beginner level calisthenics days, The Dark Lady Test that you can do weekly, biweekly or monthly, and some final resources to utilize if you want to tack on a day or two of endurance training that will also help supplement some extra fat loss.

Want To Upgrade This Workout?

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Sylvanas Windrunner Workout: Sample Workout Schedule

Monday: Swordswoman Calisthenics A

Tuesday: Absolute Sword Circuit Test

Wednesday: Swordswoman Calisthenics B

Thursday: Optional Endurance Work

Friday: Swordswoman Calisthenics C

Saturday: Active Rest (Or Optional Bonus Resources)

Sunday: Rest Day

Sylvanas Windrunner Workout: Banshee Queen Calisthenics A

Warm Up: 

25 Jumping Jacks

25 Mountain Climbers

25 High Knees

Workout: 

Air Squats

3×25

Sit Ups

3×20

Push Ups

3×15

Lunges

3×10 each leg

Bodyweight Rows

3×8-10

Optional Cardio: 

Complete 15-30 Minutes of Varied Cardio

Treadmill, Bike, Row, Walk, Swim, StairMaster, Elliptical, etc.

Sylvanas Windrunner Workout: The Dark Lady Circuit Test

In a perfect world our Academy members or 90 Day System members will use this day to work in our Benchmark Workouts to continue testing and improving scores and tracking them against other members; especially our SHJ Core Benchmarks (although our Hero Benchmarks are just as awesome).

If you are not an Academy member or you don’t have access to a 90 Day System, you can also sub in different circuits here from some of the HIIT resources I provide.

(Another note: You should continue coming back and re-trying to workout every so often to see how much you can improve your score!)

The Dark Lady Circuit Test: Complete 4 Rounds for Time

25 Jumping Jacks

20 Mountain Climbers

15 Air Squats

10 Pause Push Ups

5 Inch Worms

Sylvanas Windrunner Workout: Banshee Queen Calisthenics B

Warm Up: 

25 Jumping Jacks

25 Mountain Climbers

25 High Knees

Workout: 

Glute Bridges

3×25

Lying Leg Raises

3×20

Push Ups

3×15

Skater Lunges

3×10 each leg

Plank to Push Ups

3×8-10

Optional Cardio: 

Complete 15-30 Minutes of Varied Cardio

Treadmill, Bike, Row, Walk, Swim, StairMaster, Elliptical, etc.

Sylvanas Windrunner Workout: Optional Endurance Work

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

Sylvanas Windrunner Workout: Banshee Queen Calisthenics C

Warm Up: 

25 Jumping Jacks

25 Mountain Climbers

25 High Knees

Workout: 

Bulgarian Split Squats

3×30 total

Bicycle Crunches

3×20

Push Ups

3×15

Donkey Kicks

3×10 each leg

Assisted Chin Ups

3×8-10

Optional Cardio: 

Complete 15-30 Minutes of Varied Cardio

Treadmill, Bike, Row, Walk, Swim, StairMaster, Elliptical, etc.

Sylvanas Windrunner Workout: Optional Additional Training Resources

Parkour Training Resources:

• The Nightrunner Parkour Workout Routine
• The Assassin’s Creed Parkour Workout Routine
• The Robbie Amell Parkour Workout Routine

Main MMA Training Resources

• Anna Diop Workout Routine and Diet Plan
• Ryan Potter Workout Routine and Diet Plan
• Frank Grillo Boxing Workout

Other MMA Training Resources:

• Deathstroke Workout Routine
• Daredevil Workout Routine
• Moon Knight Workout Routine
• Sagat Workout Routine

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