We have been slowly adding to our Riot Games Inspired Workouts with League of Legends characters being the most prominent.
But now I’d like to take a more active role in adding them on a weekly basis considering the reactions we’ve had after the last few characters we brought in.
And I’m starting us off with Fiora, The Grand Duelist!
Fiora is shredded, and we’re going to be adding her into our Calisthenics Workouts Database, meaning this one will be built entirely around bodyweight training.
Fiora Stats:
Real Name: Fiora
Height: 5’11
Weight: 160 lbs.
Video Game: League Of Legends
Powers: Yes
Fiora is actually fairly tall. Not quite a behemoth among our Anime Workouts Database, but in a taller range.
And her 160 pounds makes sense for her muscle mass, but super lean aesthetic.
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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Fiora 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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Fiora 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 Fiora we’ll be pulling right from her Wiki Fandom page, starting with her bio section here:
The most feared duelist in all Valoran, is as renowned for her brusque manner and political cunning as she is for the speed of her. Born to the noble Laurent family in Demacia, Fiora claimed the household from her father in the wake of a scandal that nearly destroyed them—now she is dedicated to restoring the Laurents to their rightful place among the great and good of the kingdom.
And this pretty much sums up what we know to be working with other than her appearance.
Like most League Of Legends characters, this workout will be very heavily cosplay oriented, but we also need to factor in Fiora’s physical abilities as well.
I shouldn’t have to breakdown Fiora’s appearance, but if it’s not clear: she’s thin, but also extremely toned and lean.
These will all be big parts of what we’re shooting to accomplish.
We also need to factor in her swordsmanship mobility.
Rather than take you through each individual ability (I think if you’re here, you know who Fiora is, and what her abilities are), I’m going to dive right into the objectives for this one.
The goals for our Fiora Inspired Workout are:
- Fiora’s Slim, Leaned and Toned Aesthetic
- Fiora’s Strength and Agility
- Fiora’s Swordsman Mobility
This one will built around calisthenics training – and I’ll keep it right around the intermediate level.
That means if you’re a beginner you’ll want to start with a Beginner Workout, and the best options will be the Beginner Ninja Workout or the Beginner Speedster Workout.
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Fiora Workout Routine
Explanation:
For this one we’re going to be training with 3 fairly basic calisthenics days per week, and then the only thing you’ll be required to do on top of that is get 10K steps per day.
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Fiora Workout: Sample Workout Schedule
Monday: Valoran Calisthenics A
Tuesday: The Grand Duelist Circuit Test (Or 10K Step Requirement)
Wednesday: Valoran Calisthenics B
Thursday: Optional Endurance Training (or 10K Step Requirement)
Friday: Valoran Calisthenics C
Saturday: 10K Step Requirement
Sunday: 10K Step Requirement
Fiora Workout: Valoran Calisthenics A
Warm Up:
25 Jumping Jacks
25 High Knees
25 Butt Kickers
Workout:
Air Squats
3×20
Mountain Climbers
3×15-20
Glute Bridges
3×15
Sit Ups
3×15
Pause Push Ups
3×10-20
Bodyweight Rows
3×5-10
Fiora Workout: The Grand Duelist 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 Grand Duelist Circuit Test: 4 Rounds for Time
200M Run
30 Mountain Climbers
25 Crunches
20 Push Ups (any variation)
15 Air Squats
10 Inch Works
Fiora Workout: Valoran Calisthenics B
Warm Up:
25 Jumping Jacks
25 High Knees
25 Butt Kickers
Workout:
Lunges
3×20 [total]
Russian Twists
3×15-20
Donkey Kickbacks
3×15 each leg
Lying Leg Raises
3×15
Incline Push Ups
3×10-20
Chair Dips
3×5-10
Fiora 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
Fiora Workout: Valoran Calisthenics C
Warm Up:
25 Jumping Jacks
25 High Knees
25 Butt Kickers
Workout:
Step Ups
3×20 total
Flutter Kicks
3x2o-30
Wide to Close Squats
3×10-20
Bicycle Crunches
3×20
Inch Worms
3×10-20
Plank to Push Ups
3×5-10
Fiora 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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(Unofficial Workouts Inspired by Characters)
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