We are finally getting another class among our Dungeons and Dragons Inspired Workouts!
This one is going to be for the Druids out there; and there are enough to have warranted polling and votes coming in for what we should base the main Druid stat (Wisdom) on.
That said, I’m going to tell you right now (this way you can run away [you’ll realize that’s ironic as you keep reading] if this one isn’t for you) that it’s going to be based on Stamina/Endurance/Agility.
We’ve had some fun with our other classes, and this one will still have some fun with nutrition and then move into the how and why we’ll be using endurance style intensity training to become our Druid class.
Our Workout Database has improved significantly with the addition of our Dungeons and Dragons classes coming in every week considering it was being dominated so heavily by our Anime Workouts most recently (and still will continue to be).
In our articles I have mentioned the fact that I’ve been a big MMO gamer for years (especially WoW, but I’ve hopped around to a ton), so this new endeavor into D&D is a perfect fit.
Another side note for this new character creation is that will be skipping the stat section we normally include, and switching up some of the other sections (like the nutrition section, which I’ll have a bunch more added to in order to make it a bit more fun).
Druid Information:
Inspired By: Dungeons and Dragons
Goal: Lean and Toned with Stamina and Agility
Introduction to the Druid Class (from RPG Bot):
Druids are a very versatile class. Between their available archetypes, they’re able to serve mixes roles as scouts, strikers, blaster, support casters, and controllers. Their spell list has a lot of unique options. There is a strong emphasis on area control spells, and most of the Druid’s best spells require Concentration. By spellcaster standards, the Druid is relatively simple to play because you so rarely need to track more than one ongoing spell effect, but it certainly doesn’t make them less fun or less powerful.
Extra Notes (from Ability Scores):
Wisdom is everything for the Druid. Moon Druids use their Wild Shape form’s ability scores and hit points, so physical ability scores are essentially wasted on the Druid.
As I mentioned above: we’ll be training to buff our wisdom by buffing our endurance (stamina) and agility. I’ll be explaining more about this below in our workout routine research section, but for now all you need to know is that we’ll be using endurance training, circuits and calisthenics to accomplish our Druid inspired training.
We’re going to build our Druids with the intention to still be in great shape, but to have a lean and toned physique, not a big and jacked one.
We will also be prioritizing stamina, endurance and agility (which in turn will also build the necessary strength and muscle toning) to replicate the Wisdom stat that is needed for our Druid’s spells (which are powered by it).
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Druid D&D Diet and Nutrition
For our new Dungeons and Dragons themed section of our Workout Database I’m going to be adding a bit of flair to the diet and nutrition section of each class to make it a bit more fun.
While I do usually add the same section for each hero to give you guys some articles and resources to utilize throughout the site, for this one I will add that secondary.
As you may have noticed, if you’re a member of The SHJ Army and using our workouts a lot (if you’re not, we have over 1,000 workouts, welcome); we also skipped the stats section being that this one is going to be very customizable, but the goal is to gain strength, and a toned physique capable of still being a support that does not lack in their abilities, but also tough enough to be in the frontline.
There will be more on this below, in the workout research section, but the important thing to note here is that we’re going to want to be in a caloric surplus due to our goals.
So let’s talk about that…
Druid Inspired Diet and Nutrition [For Fun]
For our Druids we’re potentially going to be eating very similar to that of our Monks (or not at all), except we can cut the intermittent fasting as I don’t think it necessarily fits the lore.
Our Druids are actually going to be pretty flexible, and to show that I want to give you two optional diets that hit both sides of the spectrum:
- Optional Vegetarianism
- Originally I had thought to make the Druids vegan or vegetarian, but at that same point I recognize that Druids wear hide and leather, so they certainly aren’t all Vegan. That said, I do like the idea of them being vegetarian, or some form of it for some of us.
- This is something to keep in mind if you want to choose a different variation of modern Vegetarianism like Pescatarian, Vegan, Ovo-Vegetarian, Lacto-Vegetarian or others.
- Optional Carnivore Diet
- To show that these are merely optional, and Druids can eat how they see fit within their own connection and build of the character, I’ll also add optional Carnivore Diet to the list, which comes in as the exact opposite approach.
Both of these diets will allow you to achieve the physique we’re aiming for, so the decision comes down to how YOU specifically want to (or don’t want to) eat.
And, at the end of the day you can decide to do neither of these and keep it simple with the 4-Tier Nutrition System and that’s it.
For that reason you’re going to want to:
- Eat in a Caloric Deficit to shred fat and keep lean muscle (or a surplus or maintenance if muscle gain is the goal).
- Consider eating as a Vegetarian and/or with The Carnivore Diet to adopt YOUR specific Druid-like lore.
- Adopt the 4-Tier Nutrition System we use here at SHJ to have the most effective and efficient diet planning (without sacrificing your life).
I also go much more in depth with calories and their relationship to gaining or losing weight here: SHJ Complete Guide to Calorie Counting and Macronutrients.
If you’d like to read more about the Vegetarian diet you can do so here: SHJ Guide on The Vegetarian Diet.
If you’d like to read more about the Carnivore Diet you can do that here: SHJ Guide to The Carnivore Diet.
And you can find the full 4-Tier-Nutrition System right in our Nutrition Pillars.
But to leave you off with some more resources now that we had some fun with the nutrition, I’m also going to add in some information we always share within our character workouts..
Hero Diet and Nutrition Resources and Subsection
**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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Druid D&D 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 section we’re going to be pulling more depth from RPG Bot and other sources to go over why we’re training around the specific goals I mentioned above.
The first step is to discuss what a Fighter is, which we’re going to take from the Forgotten Realms Wiki Fandom page:
Druids were primal spellcasters of considerable power and versatility, who gained their power through being at one with nature or through a connection to a powerful deity or nature spirit. Guardians of the wilderness, druids saw themselves less as masters of the natural order and more as an extension of its will.
The thought process in our training style (Endurance/Circuits/Agility focus) is two sided:
- In order to cast spells and hardness the power of the Druid we’re going to need to be able to have access energy available to weave in (or not) within forms is needed. And, as we can’t build the Wisdom stat within our physical training, the priority for us is going to be a physical ability that allows us to continue to cast/weave.
- Within endurance training we’re not going to JUST be running, we’ll also have high intensity circuit training and calisthenics in there as well, which will also help us build out the physical side of the lore of our Druids; the lean, toned and muscular physique that we could picture our Druids keeping.
That said, let’s talk more about Wisdom for a second, which is what I’m saying we’ll be training endurance and intensity (and agility focused) to accomplish for this one.
We can pull this section from RPGBot about wisdom builds under “Ability Scores”:
Wisdom increases are crucial, and increases to Dexterity and Constitution can help with the Druid’s relatively poor durability compared to classes like the Cleric. Innate spellcasting is often helpful, but the usefulness of most traits will vary depending on your subclass.
Yes, we’ll still want stats in other areas, including but not limited to strength (although not much), but the focus is Wisdom and the Druid aesthetic.
That means the overall goals of our Druid D&D Inspired Workout are:
- Wisdom in the form of Endurance and Stamina
- Druid’s Lean, Toned and Aesthetic Physique
- Agility and Moderate Strength Levels
And, to be redundant I will make mention to the fact that we’ll be doing this with endurance training, high intensity interval training, and calisthenics.
So be ready to run, but also be ready to mix it up as well.
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Druid D&D Workout Routine
Training Volume:
5 days per week
For this one we’re still going to be having some calisthenics training, but for the most part we’ll be focusing in on endurance work that will build up to longer runs and speedier (quicker) times. For this we’ll used some distance runs, timed runs, and circuits to get a full speedster regime.
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Druid D&D Workout Routine: Sample Schedule
Monday: Long Distance Run Day
Tuesday: Full Recovery Run Day
Wednesday: Big Circuit Workout
Thursday: Speed Circuit with Core Circuit Finisher
Friday: Short Distance Run [For Time] and Short Circuit
Saturday: Active Rest Day
Sunday: Mandatory Rest Day
Druid D&D Workout Routine: Long Distance Run Day
Complete the Following Distances FOR TIME!
(Measure Your Time and Complete it For Speed, Looking to Improve Over Time)
Beginner: 3 Mile Run
Intermediate: 5 Mile Run
Advanced: 7-10+ Mile Run
Note that while these distances might seem daunting, it is okay to start by running and walking on and off to work your way up to a better score.
Break, run, break, run, and then the next time go out there and break a bit less! 🙂
Druid D&D Workout Routine: Full Recovery Run Day
Complete the Following at Easy to Moderate Pace:
Beginner: 15 Minute Run/Walk/Jog
Intermediate: 20-30 Minute Run/Walk/Jog
Advanced: 30-60 Minute Run/Walk/Jog
Your recovery run revolves around getting out there and moving for the time listed.
You may be able to get out for a walk/run for 30-60 minutes as a beginner/intermediate if you plan on walking/speed walking for the majority of the duration to allow for more recovery – so keep in mind the time listed is more time spent RUNNING.
That being said: while it’s okay to walk/speed walk, if you plan on doing it for the majority of the duration you should increase the time to 30-60 minutes at a minimum.
Druid D&D Workout Routine: BIG Circuit Workout
Warm Up:
Dynamic Warm Up
25 High Knees
25 Jumping Jacks
25 Butt Kicks
10 Lunges with 3-5 Second Hold
Workout: Complete 2 Rounds
800M Run
(The below movements can be broken down with small rests in between as you chip away at the total number)
50 Push Ups (Scale to Knee Push Ups)
50 Air Squats (Scale with Chair – Sit Down, Stand Up)
40 Sit Ups (Scale to Crunches)
40 Dips (Scale with Chair – Walk In or Out from Chair to Scale)
30 Second Hollow Hold
30 Second Superman Hold
20 Pull Ups (Scale to Assisted or Pike Push Ups)
20 Double Unders
Druid D&D Workout Routine: Speed Run Circuit with Calisthenics
Complete the Following Speed Run Circuit Workout:
- Walk/Jog (Warm Up) for 5-10 Minutes
- Begin Speed Circuit as Follows:
- Sprint 60 Seconds at 7-10+ MPH (90+% Effort)
- Walk 60 Seconds at 2-3 MPH (-60% Effort)
- Repeat for a Total of 30 Minutes
- Cooldown Incline Walk for 10-15 Minutes
Side Note: A good way to measure your improvement over time during your speed circuit is to pay attention to what speed your capable of performing your sprints at and which speed your comfortable with your walks at. Another great thing to do is measure your heart rate directly after your sprint and directly before the next sprint to see how quickly you recover and then compare that to future circuits.
Calisthenic Core Circuit: 2 Rounds
Complete Each Movement for 30 Seconds
Side Plank Right
Sit Ups
Hollow Hold
Lying Leg Raises
Plank Hold (60 Seconds)
Flutter Kicks
L-Sit Hold
V-Ups
Side Plank Left
Rest 30-60 Seconds and Repeat
Druid D&D Workout Routine: Short Distance Run [For Time] and Short Circuit
Complete the Following FOR TIME! 🙂
Beginner: 1.5 Miles
Intermediate: 3 Miles
Advanced: 3-5 Miles
Similar to your long distance run training you should be looking to improve on this run each week, but also take it a bit easier than your timed distance run and don’t be afraid to scale it as needed going into the circuit – especially if you’re choosing one with running.
Short Circuit Workout:
For your short circuit you are going to be switching it up each week and jumping through different circuits.
- For Academy members or members of our Core 90 Day Systems: Insert a Benchmark Workout/Challenge Each Week Into This Slot
- For Non-Program Members: Utilize our Jump Rope Workout Database or our Best HIIT Workouts
Druid D&D Workout Routine: Mandatory Rest Day Note
Your schedule does not need to adhere to this exact daily structure BUT you should have a rest day prior to your distance run day each week, as this will be an extremely important marker for your improvement and how well you are completing it over time! 🙂
Rest days are mandatory, BUT it’s okay to get active as long as you’re allowing your body to recover.
Druid D&D Workout Routine: Additional Endurance Training 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)
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