Last updated on August 4th, 2020 at 07:38 pm

Who wouldn’t want to be The Queen of Dragons?

I mean, I suppose anyone who watched the ending…

But let’s forget about that for a minute and remember just how amazing Dany was throughout the entirety of the show.

Yup, okay, we’re back on track, right? Good.

We’ve already seen Emilia Clarke here at SHJ, but now it’s time for Khaleesi.  Let me explain.

If you don’t already know, by the way, this is our new category that I announced I’d be starting due to the high demand in cosplayers we have hitting the site, but it’s also an opportunity for me to give you secondary options to the main character workouts that will be slightly more generic and beginner-intermediate oriented; whereas the character workouts get pretty high volume when we begin talking about our overpowered characters!

Khaleesi Stats:

Height: 5’2

Weight: 115 lbs.

Real Name: Daenerys I Targaryen

It’s a good thing Dany is short, because Jon Snow (who we also saw this week in the cosplay category) is also short!

Although, I think that makes her that much more badass – am I right?

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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Khaleesi Diet and Nutrition

This is normally where (in the character workouts at least) I’d throw you guys a nice copy paster to give you some links to awesome dietary guidelines.

The celebrity workouts get their own custom planning based around what that celebrity does, but the characters are very contingent on specific goals/starting points.

The same is going to be done here, but I’m going to be making some changes to help you out a little bit more.  So I’m going to start by suggesting what I think is the best Superhero Program for this cosplay if you choose to step it up a notch.  Of course, you can really step it up a notch and join our Academy to get access to everything we have to offer, but if not, you might want to check out The Program Shop for other options or even take The Program Selection Quiz to help you out.

Either way, my suggestion would be: The Ladies Glutes, Tone & Slim Vol. 2

Which brings us to our information from the character workouts if you’re looking to go the free-route (which is totally fine):

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!

Khaleesi Cosplay Information (and Options)

Here’s a section you guys have never seen before (although in a week or two I’ll have to stop saying that I guess).

In the last couple articles in this category I tried molding together the cosplay and workout routine research section, but I’ve decided it’s better for you guys if I separate them so we can talk a little bit more about variations and look at some more information and options for you.

As you can tell from the picture above Khaleesi cosplay has a handful of options (and I didn’t even include later seasons cosplay which I’ll be sharing below).

You can definitely have some fun with this.

Here’s some suggestions, and I tried to diversify it:

The Good Stuff:

**These are not the budget options.  These are from our friends over at EZCosplay and are NOT simply “Halloween Costumes” but cosplay outfits that are made to transform you into these characters.**

Khaleesi Season 8

Khaleesi Season 7 

Khaleesi White Dress

Alternative Options (There’s a lot)

Amazon Budget Route:

**These are budget options that are from Amazon and may be simply Halloween Costume items, but are also the top options we suggest from the platform.**

Season 8 (Less Expensive Route)

Khaleesi White Dress

Khaleesi Wig (Figured it’s best to share the inexpensive route here and you can splurge on the dresses/clothing)

And there you have it.

Along with this killer workout I’m going to build for you to turn you into The Dragon Queen, these are our favorite options for her outfit.

Don’t forget to tag me in your pics @MikeRomaine on Insta!

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Khaleesi Workout Routine Information (and Research)

So we have some more fun in this section.

Here I’ll be giving you a bit of a bio and also utilizing what we’ve discussed in the section above (and some more) to break down what we’ll be looking to achieve with this workout routine I’ll be building for you.

So let’s start at Game of Thrones Wiki Fandom with a bit of a biography for Queen Targaryen:

Queen Daenerys I Targaryen, also known as Daenerys Stormborn, colloquially known as Dany, was the younger sister of Rhaegar Targaryen and Viserys Targaryen and only daughter of King Aerys II Targaryen and Queen Rhaella Targaryen, who were both ousted from the Iron Throne during Robert Baratheon’s rebellion. She also served a brief tenure as the de facto Queen of the Andals and the First Men and the twenty-first ruler of the Seven Kingdoms, after claiming the throne from her predecessor Cersei I Lannister, who was killed in the Battle of King’s Landing. However, Daenerys was never formally crowned, nor did she sit upon the Iron Throne. Upon her destruction of a surrendered King’s Landing, Daenerys was assassinated by Jon Snow to prevent further carnage. She was eventually succeeded by Brandon the Broken (an elective monarch chosen by the Great Council of 305 AC).

After the respective deaths of her remaining brother, Viserys, and husband Khal Drogo, Daenerys builds up her own base of power in Essos, where she hatches three dragons, is joined by prominent advisers, such as Ser Jorah Mormont and Tyrion Lannister, liberates the slaves of Slaver’s Bay, acquires the Unsullied of Astapor, and unites the Dothraki. After the War of the Five Kings, Daenerys rules Meereen for a period of time before sailing to Westeros to begin her war to take the Seven Kingdoms with her followers and allies to claim the Iron Throne from Cersei Lannister.

During her campaign, Daenerys negotiated with Jon Snow, the King in the North, who sought her help against the returned White Walkers, a threat seeking to wipe out all of humanity. The two became allies after Daenerys’s allies in the Reach and Dorne had been destroyed by House Lannister’s forces. After striking back, she agreed to parley with Cersei in King’s Landing to negotiate a temporary truce while they fight the army of the dead. To that end, she allowed Jon Snow to venture beyond the Wall to capture a wight as proof to provide for Cersei. Daenerys rescues Jon’s men when they are encircled by the army of the dead, though one of her dragons is slain by the Night King. Following the attack, Jon pledges allegiance to Daenerys, before presenting the wight before Cersei, who agrees to a truce. Daenerys then sails north with Jon, putting her quest for the Iron Throne on hold in order to fight in the Great War; the two give in to their love during the voyage, unknown that they are in fact related, as Jon is secretly Daenerys’s nephew: the son of Rhaegar and Lyanna Stark. Soon after arriving at Winterfell, she and Jon discover the truth of his parentage, before fighting for the north at the Battle of Winterfell, her forces contributing significantly to the survival and victory of the living.

Alright, so it’s a bit longer than Jon Snow’s bio.

Sue me.

It’s so you know what we’re workin’ with here.

As we did for Jon Snow, I’m going to be scaling down Emilia Clarke’s regular training a bit and instead turning it into a beginner focused routine.

We’ll be using some of the same techniques we used for Jon’s, but with a little extra focus on glutes and legs for the ladies.

For the sake of the cosplay that I suggest I will focus in on a couple things:

1. Toning (and Fat-Loss if needed)
2. Building Butt and Legs

That should get you guys right into the character’s physique.

Whether or not you want to throw on the hood and mask is completely up to you.

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Khaleesi [Cosplay] Workout

Training Volume:

5 days per week

Explanation:

Five days a week might seem high volume but we’re going to be using 3 full body workouts a week paired with 2 sessions of cardio.  They’ll last anywhere from 30-45 minutes a session and be nice a quick and easy for you guys so make sure to pair this with an awesome diet plan as well for the best results.

Difficulty Level:

Beginner

When we do our celebrity and character workouts we base the difficulty level off of their routines/their powers.  For this one it’s just a judgement call on how I believe we can best get you looking like each character.  For that reason I’m providing a level for each.

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Khaleesi Cosplay Workout: Sample Workout Schedule

**This can be done on any 5 days of the week, but this is how I would likely format it for myself.**

Monday: Full Body Day One

Tuesday: Cardio

Wednesday: Full Body Day Two

Thursday: Cardio

Friday: Full Body Day Three

Saturday: Rest Day

Sunday: Rest Day

Khaleesi Cosplay Workout: Full Body Day One

Warm Up:

10-20 Min Incline Walk

Core and Booty:

Hack Squat or Back Squat

3×10

Glute Bridges

3×20

Hanging Leg Raises

3×20

Cable Crunches

3×20

Workout:

Incline DB Press

3×10

DB Seated Overhead Tricep Extension

3×10

Wide Grip Lateral Pulldown Machine

3×10

Standing Alternating DB Curls

3×10 each arm

Cable Straight Bar Front Raises (through your legs)

3×10

Khaleesi Cosplay Workout: Full Body Day Two

Warm Up:

10-20 Min Incline Walk

Core and Booty:

Dip Machine Leg Pushdowns

3×10

Fire Hydrants

3×20 each leg

Hanging Knee Raises w/ Twist

3×20

Crunches w/ Twist

3×20

Workout:

Cable Chest Flyes

3×10

Cable Kickbacks

3×10 each arm

Bent Over DB Rows

3×10 each arm

EZ Bar Curls

3×10

Seated Arnold Press

3×10

Khaleesi Cosplay Workout: Full Body Day Three

Warm Up:

10-20 Min Incline Walk

Core and Booty:

Goblet Squats w/ KB or DB

3×10

Donkey Kicks

3×20 each leg

Lying Leg Raises

3×20

Sit Ups

3×20

Workout:

Bench Press Machine

3×10

Cable Tricep Pushdowns

3×10

Cable Rows

3×10

Hammer Curls w/ Cable and Rope

3×10

Cable One Arm Lat Raises

3×10

Khaleesi Cosplay Workout: Cardio Days

Varied Cardio:

I tend to vary my cardio 10-15 minutes each.  Sometimes I’ll do 10 minutes and hop off and eventually come back to that same machine, and sometimes I’ll stick to it for one 15-20 minute session before moving on to the next.

• HIIT Treadmill Training
• Incline Walk on Treadmill
• Rowing Machine
• Stair Master High Intensity
• Steady High Intensity Elliptical
• HIIT Training Bike

Complete a total of 30-60 minutes each cardio day.

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