Akali Workout: Train to Become the League of Legends Assassin!

Last updated on September 21st, 2023 at 11:47 am

Our League of Legends characters originally hit the site randomly within our Video Game Inspired Workouts – but now with Arcane getting a couple among our anime characters you guys want some more!

And, truthfully, I’m going to have Akali within our Anime Workouts Database just so people have a better chance of finding her!

I was a bit hesitant when thinking about bringing in more LoL characters that didn’t have an appearance in Arcane, but Riot has done such an amazing job of building out their world that all of these characters deserve a spot here at SHJ.

You can even find Akali in Tale of Runeterra.

Plus, there’s no denying that all our favorite characters from the world of Runeterra help us bring a lot more incredible females to our databases for The SHJ Army.

Akali Stats:

Real Name: Akali

Height: 5’3

Weight: 110 lbs.

Video Game: League of Legends

Powers: Yes

Akali comes in right below average height if we compare her to other female anime characters, celebs and even superheroes.

Although we have been seeing a lot more shorter females come in with our anime females growing.

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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Akali 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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Akali 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.

For this one I’ll actually be pulling right from her League of Legends page, which tell us this about her character:

Abandoning the Kinkou Order and her title of the Fist of Shadow, Akali now strikes alone, ready to be the deadly weapon her people need. Though she holds onto all she learned from her master Shen, she has pledged to defend Ionia from its enemies, one kill at a time. Akali may strike in silence, but her message will be heard loud and clear: fear the assassin with no master.

So we know she’s an assassin, and we also know she moves through the shadows as lightning speed, which means we have a few things to already work with for this one.

We also know she can dash around and flip in and out of combat, which we’ll need to have a ton of body control and calisthenics prep to replicate.

Her League of Legends Wiki Fandom actually gives us a bit more about her background, which is mainly fun information to build on:

• Akali is currently a ninja gone rogue from the Kinkou Order. Although still part of it, she operates outside of its rules and regulations.
  • She and Shen parted on neutral terms. Neither hates the other but both disapprove of the other’s methods.
  • While growing up in the Kinkou, Kennen trained her and helped her refine her shuriken techniques.
•  Zed might attempt to recruit her for his Order of Shadows.
  • Akali; however, wants him dead since many Kinkou members including her father Tahno were killed by him and his order.
• Akali and Kayn know each other. He has tried to flirt with her multiple times and Akali finds him hot but too crazy for her taste.
• Akali temporarily teamed up with Shen to track down Jhin after they were informed of his escape. She later pursued Jhin to Piltover- Zaun and got captured by him, but was later saved with the help of Shen and Zed.
• In the second Noxian invasion of Ionia, Irelia’s call for help to defend a seaside village from the Noxian army including Sion was met by Akali, Karma, Kennen and Yasuo whose arrival turned the tide of the battle.

But for this one we’ll also be working with a cosplay-oriented routine.

So the main goals for this workout are:

• Akali’s Lean and Toned Physique
• Akali’s Ninja Body Control
• Akali’s Speed and Endurance

If you couldn’t already tell: we’re going to be working with a calisthenics routine for this one.

You can scale this one down or even start with our Beginner Ninja Workout.

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Akali Workout Routine

Training Volume:

3-5 days per week

Explanation:

For this one we’re working with 3 days of calisthenics, core and speed, and then one day per week will be entirely devoted to assassin endurance, with a final day to be added as either another endurance day or for the circuit I’ll be including “Fist of Shadow Circuit Test”.

Want To Upgrade This Workout?

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Akali Workout: Sample Workout Schedule

Monday: Assassin Calisthenics, Core and Speed A

Tuesday: First of Shadow Circuit Test

Wednesday: Assassin Calisthenics, Core and Speed B

Thursday: Assassin Endurance Day

Friday: Assassin Calisthenics, Core and Speed C

Saturday: Active Rest (Or Optional Bonus Resources)

Sunday: Rest Day

Akali Workout: Assassin Calisthenics, Core and Speed A

Warm Up: 

25 High Knees

25 Butt Kicks

25 Jumping Jacks

25 Mountain Climbers

Workout: 

Air Squats

3×25

Bicycle Crunches

3×20

Push Ups

3×15

Lying Leg Raises

3×15

Plank to Push Ups

3×10

Pull Ups

3×5-10

Speed HIIT Finisher:

Complete 10-30 Minutes of HIIT Sprints

Optional Format A:

• One Minute Sprint
• One Minute Walk
• Rinse and Repeat

Akali Workout: Fist of Shadow 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!)

Fist of Shadow Test: Complete 2 Rounds for Time

Run 800M

10 Inch Worms

20 Second Hollow Hold

10 Half Burpees

20 Second Superman Hold

10 Lunges

20 Second Plank Hold

Akali Workout: Assassin Calisthenics, Core and Speed B

Warm Up: 

25 High Knees

25 Butt Kicks

25 Jumping Jacks

25 Mountain Climbers

Workout: 

Glute Bridges

3×25

V-Ups

3×20

Decline Push Ups

3×15

Russian Twists

3×15

Dips

3×10

Chin Ups

3×5-10

Speed HIIT Finisher:

Complete 10-30 Minutes of HIIT Sprints

Optional Format B:

• 90 Second Sprint
• 30 Second Walk
• Rinse and Repeat

Akali Workout: Assassin Endurance Day

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

Akali Workout: Assassin Calisthenics, Core and Speed C

Warm Up: 

25 High Knees

25 Butt Kicks

25 Jumping Jacks

25 Mountain Climbers

Workout: 

Bulgarian Split Squats

3×30 (total)

Sit Ups

3×20

Incline Push Ups

3×15

Hanging Knee Raises

3×15

Tricep Extensions

3×10

Wall Climbs

3×5-10

Speed HIIT Finisher:

Complete 10-30 Minutes of HIIT Sprints

Optional Format C:

• 2 Minute Jog
• 2 Minute Walk
• Rinse and Repeat

Akali 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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