Illidan Stormrage Workout: Train like The Betrayer from World of Warcraft!

Last updated on January 16th, 2025 at 03:24 pm

I told you guys we were going hard into video game characters, and I wasn’t kidding.

We brought in a few more Overwatch characters and last week we even had Sylvanas join our databases – but now it’s time for Illidan Stormrage.

He’s coming into our Blizzard Games Inspired Workouts and we’ll actually be training around him with bodyweight training as opposed to weight training.

Yes, he is massive, but we also need to take into account his Demon Hunter mobility and classification – so the calisthenics workouts are going to be the best home for him right now.

Illidan Stormrage Stats:

Real Name: Illidan Stormrage

Height: N/A

Weight: N/A

Video Game: World Of Warcraft

Powers: Yes

Illidan is massive. We can automatically assume he’d be considered a behemoth among any of our databases, even our Anime Inspired Workouts (which has some ginormous characters).

That said, we won’t be worrying about his size as much as his lore and overall aesthetic.

Wolverine was the shortest spot among comic characters we’ve seen at 5’3, prior to the Teenage Mutant Ninja Turtles coming in at 5’2, (and Gimli even shorter) – but Damian Wayne (Robin) is only 5’4.  Goku isn’t that tall either, though, standing only 5’7, with Miles Morales only an inch above him.

One Punch Man falls in at 5’9 right there with Ryu, Nightwing at 5’10, and then Spider-Man, Daredevil, and Green Arrow coming in around 5’11 and Beast joining them.

We’ve had Superman and Eddie Brock’s Venom at 6’3, and Captain America, Scorpion and Batman at 6’2, and Carnage at 6’1. Thor and Cyborg are towering over them at 6’6, Thanos and King right there with them at 6’7, Bane at 6’8, and Deathstroke right below at 6’5, and Black Manta at 6’4.

Ronan and Sagat are 7’5, and Doomsday came in at 8’10, and I doubt any characters are touching that anytime soon.

But, don’t worry if you’re not the same height or weight range.

We write these routines to be utilized by anyone and everyone.

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Illidan Stormrage 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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Illidan Stormrage 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 Illidan I’ll be pulling right from his Wiki Fandom page starting with this:

Illidan Stormrage, commonly known as the Betrayer, is the first of the demon hunters, the former self-proclaimed Lord of Outland, the former ruler of the Black Temple, and the original leader of the Illidari. He is the twin brother of Malfurion Stormrage and was, like his sibling, in love with Tyrande Whisperwind. Originally a powerful night elf sorcerer, Illidan officially betrayed his people by defecting to the demonic Burning Legion during the War of the Ancients, though his reasons for doing so were noble as he secretly aimed to repel the Legion’s invasion. He eventually returned to the side of his fellow night elves, but his creation of a second Well of Eternity at the end of the war caused his people to name him “Betrayer” and imprison him in the Barrow Deeps below Mount Hyjal. There he remained for over 10,000 years, watched over by the warden Maiev Shadowsong and her Watchers.

We can clearly see his aesthetic is massive and muscular – but there will also be many more incredibly muscular World Of Warcraft characters for us to train around, so don’t you worry if you are looking for weight training workouts.

That said, here’s how his Villains Fandom breaks down his abilities section:

Illidan is extremely powerful, thanks to his study of magic and absorption of demonic energies. He wields a set of demonically charged warglaives, the Twin Blades of Azzinoth, and uses demonic power to augment his combat skill. Illidan can use arcane, fire, shadow, and demonic magic, which allows him to drain life from enemies, send out bursts of fire, and summon parasitic shadow fiends. Illidan can also transform into a more powerful shadow demon form, where he can attack with demonic meteor-like projectiles.

This doesn’t really do his mobility and combat must justice, but it’s necessary information nevertheless.

If we move on to learn a bit more about the Demon Hunters we can learn a bit more about Illidan and his powers as well.

Here’s an intro to them:

Demon hunters, the disciples of Illidan Stormrage, uphold a dark legacy, one that frightens their allies and enemies alike. The Illidari embrace fel and chaotic magics—energies that have long threatened the world of Azeroth—believing them necessary to challenge the Burning Legion. Wielding the powers of demons they’ve slain, they develop demonic features that incite revulsion and dread in fellow elves.

Form there we can also pull from their development and abilities here to wrap it up:

Demon hunters have a variety of abilities that assist them in destroying demons, though the power coursing through their bodies also allows them to prevail over lesser foes. Demon hunters eschew heavy armor, valuing mobility and speed. As a demon hunter grows in power, they undergo a gradual evolution, becoming more and more demonic in appearance. The changes are cosmetic and can take many different forms, from burning eyes to black blood. By the time the demon hunter reaches the pinnacle of his development, he is a twisted and dark version of his former self – though the chaotic energy in his body does not affect his personality and allegiance (or so the demon hunters claim), it wreaks great changes on his physical form. The demon hunter’s gradual evolution achieves its pinnacle as they become a demonic entity. Their appearance has changed to something frightening: The exact changes vary, but can include glowing red eyes; horns; clawed feet and hands; nonfunctioning wings; cloven hooves; a spiked tail; dark skin; a deep, rumbling voice; and similar cosmetic changes. The demon hunter becomes an outsider.

The demon hunter can drain a demon’s energy to fuel their own powers. They mainly use arcane and fire energy. Shadow energy is rare. No other energies have been confirmed. The demon hunter can channel the chaos energy within them into a melee weapon to increase its powers. In time the demon hunter becomes more proficient in channeling demonic energy into their weapons, and highly skilled demon hunters are adept at this technique. Demon hunters have shown the ability to cover their bodies in a shell of flame. At the pinnacle of evolution, Demon hunters can unleash the demon in them and turn themselves (temporarily) into something more. This is called Metamorphosis.

Demon hunters hone their speed and maneuverability to overcome their foes.

The last line is what I really want to focus on.

The goals of our Illidan Stormrage Inspired Workout are going to be:

• Illidan’s Muscular and Toned Aesthetic
• Illidan’s Demon Hunter Speed and Mobility
• Illidan’s Overwhelming Strength and Endurance

To accomplish this, as I mentioned, we’re sticking to calisthenics – but we will be doing so with a lot of volume and some high intensity as well.

That means if you are a beginner you will likely want to start with one of our Beginner Workouts – preferably The Beginner Ninja Workout or The Beginner Speedster Workout.

That said, you can also scale this one down as much as you’d like – if you’re comfortable with scaling.

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Illidan Stormrage Workout Routine

Training Volume:

4-5 days per week

Explanation:

For this one we’re going to be using one of my favorite four day high intensity splits that I like customizing and playing around with anytime we have a super powerful, lean/shredded, agile character to work around – which makes it perfect for Illidan. We’ll be using our base four day split and then I also programmed you a custom Demon Hunter Mobility Core Circuit Test to throw in weekly, biweekly or monthly as you’d like.

Jump Rope Scaling Guide: 

Scale Jump Rope Skips to Jumping Jacks or Toe Taps onto a DB or KB or Stair. Also scale from 100 to 30-50 reps as needed.

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Illidan Stormrage Workout: Sample Workout Schedule

Monday: The Betrayer Calisthenics A

Tuesday: The Betrayer Calisthenics B

Wednesday: Demon Hunter Mobility Core Circuit Test

Thursday: The Betrayer Calisthenics C

Friday: The Betrayer Calisthenics D

Saturday: Active Rest Day

Sunday: Rest Day

Illidan Stormrage Workout: The Betrayer Calisthenics Alpha

Complete 3-5 Rounds: 

(Beginner = 3, Intermediate = 4, Advanced = 5)

**This can be completed in circuit format, supersets, or even individual sets with breaks. I prefer to do it as a circuit style but break a bit after each round**

Boxer Skips x 100

Hollow Hold x 30

Boxer Skips x 100

Push Ups x 25

Boxer Skips x 100

Sit Ups x 20

Boxer Skips x 100

Glute Bridges x 15

Boxer Skips x 100

Dips x 12

Boxer Skips x 100

Chin Ups x 8-10

Rest 1-5 Minutes as Needed

Illidan Stormrage Workout: The Betrayer Calisthenics Bravo

Complete 3-5 Rounds: 

(Beginner = 3, Intermediate = 4, Advanced = 5)

**This can be completed in circuit format, supersets, or even individual sets with breaks. I prefer to do it as a circuit style but break a bit after each round**

Alternating Foot Skips x 100

Air Squats x 30

Alternating Foot Skips x 100

Decline Push Ups x 25

Alternating Foot Skips x 100

Lying Leg Raises x 20

Alternating Foot Skips x 100

L-Sit Hold x 15 seconds

Alternating Foot Skips x 100

Plank to Push Ups x 12

Alternating Foot Skips x 100

Pull Ups x 8-10

Rest 1-5 Minutes as Needed

Illidan Stormrage Workout: Demon Hunter Mobility Core 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!)

Demon Hunter Mobility Core Circuit Test: Complete 4 Rounds for Time

30 V-Ups

60 Bicycle Crunches

30 Weighted Sit Ups

60 Flutter Kicks

30 Toe Touches

60 Mountain Climbers

1/4 Mile Run

Illidan Stormrage Workout: The Betrayer Calisthenics Charlie

Complete 3-5 Rounds: 

(Beginner = 3, Intermediate = 4, Advanced = 5)

**This can be completed in circuit format, supersets, or even individual sets with breaks. I prefer to do it as a circuit style but break a bit after each round**

Boxer Skips x 100

Superman Hold x 30

Boxer Skips x 100

Incline Push Ups x 25

Boxer Skips x 100

V-Ups x 20

Boxer Skips x 100

Bulgarian Split Squats x 15 each leg

Boxer Skips x 100

Tricep Extensions x 12

Boxer Skips x 100

Wide Pull Ups x 8-10

Rest 1-5 Minutes as Needed

Illidan Stormrage Workout: The Betrayer Calisthenics Delta

Complete 3-5 Rounds: 

(Beginner = 3, Intermediate = 4, Advanced = 5)

**This can be completed in circuit format, supersets, or even individual sets with breaks. I prefer to do it as a circuit style but break a bit after each round**

Jump Rope Skips x 100

Wide to Close Push Ups x 30

Double Unders x 30

3 Point Squats x 20-30

Jump Rope Skips x 100

Russian Twists x 20

Double Unders x 30

Plank Hold x 60 seconds

Jump Rope Skips x 100

Half Burpees x 10

Double Unders x 30

Bodyweight Rows x 8-10

Rest 1-5 Minutes as Needed

Illidan Stormrage 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

Illidan Stormrage 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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