Even though we’ve been going pretty hard with some other video games within our growing Video Game Inspired Workouts Database, you guys made it pretty clear you still want the League Of Legends characters coming in as well.
That said, the next character coming in was a frontrunner for a while now.
Our assassin: Katarina!
She’ll be making her way into our popular Riot Games Inspired Workouts Database and also our calisthenics workouts, with this one being built around a bodyweight training style.
Katarina Stats:
Real Name: Katarina
Height: 5’5
Weight: 115 lbs.
Video Game: League Of Legends
Powers: Yes
Katarina is right around average height compared to female anime characters, superhero characters and even female celebrities we’ve seen.
That said, she’d be off by over a foot from being considered what we’d call a behemoth inside our Anime Workouts Database.
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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Katarina 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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Katarina 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 Katarina I’ll be pulling from multiple Fandom pages, starting with a bio section from her League Of Legends Fandom here:
Decisive in judgment and lethal in combat, is a Noxian assassin of the highest caliber. Eldest daughter to the legendary, she made her talents known with swift kills against unsuspecting enemies. Her fiery ambition has driven her to pursue heavily guarded targets, even at the risk of endangering her allies—but no matter the mission, Katarina will not hesitate to execute her duty amid a whirlwind of serrated daggers.
On top of that I’ll also be including her appearance section considering this one will be built around a cosplay oriented routine as well.
Here’s how they break that down for us:
Katarina is portrayed as a beauty slender woman with an athletic and voluptuous physique, she has peach skin, full red lips and the things that stand out the most about her appearance are her long dark cherry-colored hair and her piercing emerald green eyes, with a scar on her left eye.
She usually wears a rather revealing assassin uniform made of black and gray leather which reveals her abdomen with several dark blue Noxian tattoos, she wears leather heeled boots and a small leather jacket.
Katarina is definitely slim, toned and curvy all at the same time.
Which is another obvious reason why we’ll definitely be factoring in her appearance as a large part of this.
From there, though, we can also make our way down into her abilities section, which breaks down a bunch of what will help us build this one out here:
Agile Combat Mastery: Katarina is both agile and quick, capable of performing acrobatic maneuvers in the midst of battle and proving difficult to seize when the fight seems over.
Stealth Mastery: As an assassin, Katarina is trained to infiltrate heavy security in order to approach her target. Her stealth is comprised of part silence and part elusiveness.
Knife Mastery: Katarina’s ambidexterity makes excellent use of twin daggers.
Blade Bond: Katarina’s blood bond with her blades allows her to retrieve them telekinetically or reappear next to them at the blink of an eye.
The big parts of this one will be her agile combat mastery and stealth mastery.
Which means the goals of our Katarina Inspired Workout are going to be:
- Katarina’s Slim, Toned and Curvy Aesthetic
- Katarina’s Agile and Speedy Mobility
- Katarina’s Assassin Stealth Movement
To accomplish all this we’re going to be training with bodyweight exercises, but tacking on some acrobatic gymnastic movements as well – on top of plenty of core work to help us out.
Pair that with some cardio and we’ll be shooting for her slim, toned aesthetic – while still mixing in plenty of her abilities.
This one will be a bit higher than beginner level, though, so if you want you can also start with one of our Beginner Workouts and then level up to this one.
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Katarina Workout Routine
Training Volume:
3-5 days per week
Explanation:
For this one we’re going to be working around 3 days of high volume calisthenics and acrobat training (using a split I reserve specifically for Olympic level athletes and/or acrobats), mixing in what we’ve learned from research on actual Olympic level gymnasts and even acrobats, and then we’ll also have a day devoted to hero endurance and one final day for you to test your skills either weekly or biweekly on a Weapon Master Circuit Test (which will also be sticking to calisthenics and endurance work).
Katarina Workout: Sample Schedule
Monday: Noxian Calisthenics A
Tuesday: Noxian Assassin Circuit Test
Wednesday: Noxian Calisthenics B
Thursday: Assassin Endurance Work
Friday: Noxian Calisthenics C
Saturday: Active Rest Day or Bonus Parkour/MMA/Endurance Work
Sunday: Rest Day
Katarina Workout: Noxian Calisthenics A
Morning Warm Up:
**This is built on one of Paul Ruggeri, a former Team USA gymnast’s morning routines.**
5 min light cardio
Stretch:
3 splits 1 min each
Pancake for 1 minute
Bridge for 1 minute
Toe Touch for 1 minute
Ruggeri would then do a core circuit with holds, but we’ll be mixing that into the overall calisthenics routine. If you want to continue the morning routine out you could add in more stretching or some sit ups, leg raises and more core work.
Calisthenics Workout:
(Complete any time throughout the day)
Superset One:
A. Clap Push Ups
3×20
B. L-Sit Hold
3×30 Seconds
Superset Two:
A. Air Squats
3×20
B. Superman Hold
3×30 Seconds
Superset Three:
A. Dips
3×15
B. Hollow Hold
3×30 Seconds
Superset Four:
A. Pull Ups
3×10
B. Plank Hold
3×60 Seconds
Evening Flexibility Training:
15-30 Minutes Stretching or Yoga
Katarina Workout: Noxian Assassin 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!)
Noxian Assassin Circuit Test: Complete 4 Rounds for Time
400M Run
50 Air Squats
40 Bicycle Crunches
30 Pause Push Ups
20 Jumping Lunges
10 Inch Worms
Katarina Workout: Noxian Calisthenics B
Morning Warm Up:
**This is built on one of Paul Ruggeri, a former Team USA gymnast’s morning routines.**
5 min light cardio
Stretch:
3 splits 1 min each
Pancake for 1 minute
Bridge for 1 minute
Toe Touch for 1 minute
Ruggeri would then do a core circuit with holds, but we’ll be mixing that into the overall calisthenics routine. If you want to continue the morning routine out you could add in more stretching or some sit ups, leg raises and more core work.
Calisthenics Workout:
(Complete any time throughout the day)
Superset One:
A. Decline Push Ups
3×25
B. Superman Hold
3×30 Seconds
Superset Two:
A. Glute Bridges
3×20
B. Hollow Hold
3×30 Seconds
Superset Three:
A. Plank to Push Ups
3×15
B. L-Sit Hold
3×30 Seconds
Superset Four:
A. Wide Pull Ups
3×10
B. Side Planks
3×30 Seconds Each Side
Evening Flexibility Training:
15-30 Minutes Stretching or Yoga
Katarina Workout: Assasin 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
Katarina Workout: Noxian Calisthenics C
Morning Warm Up:
**This is built on one of Paul Ruggeri, a former Team USA gymnast’s morning routines.**
5 min light cardio
Stretch:
3 splits 1 min each
Pancake for 1 minute
Bridge for 1 minute
Toe Touch for 1 minute
Ruggeri would then do a core circuit with holds, but we’ll be mixing that into the overall calisthenics routine. If you want to continue the morning routine out you could add in more stretching or some sit ups, leg raises and more core work.
Calisthenics Workout:
(Complete any time throughout the day)
Superset One:
A. Wide to Close Push Ups
3×30
B. Hollow Hold
3×30 Seconds
Superset Two:
A. Wide to Close Squats
3×20
B. L-Sit Hold
3×30 Seconds
Superset Three:
A. Skull Crushers
3×15
B. Superman Hold
3×30 Seconds
Superset Four:
A. Wide Pull Ups
3×10
B. Straight Arm Plank Hold
3×60 Seconds
Evening Flexibility Training:
15-30 Minutes Stretching or Yoga
Katarina 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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