We haven’t had a new League of Legends character in our Riot Games Inspired Workouts Database in a while, but it’s time for Yasuo’s half brother, Yone!
Yone is one of the more popular League Of Legends characters since his release – and that showed in our workout routine requests as well.
You guys made it VERY clear you want this one to land in our Calisthenics Workouts, completely build around bodyweight training – so that’s what you’re getting.
With Yone’s shredded physique, it’s very fitting to what the overall goal is.
Yone Stats:
Real Name: Yone
Height: 6’3
Weight: 190 lbs.
Video Game: League of Legends
Powers: Yes
Yone is actually much taller than I expected, only 3 inches off what we’d consider a behemoth in our Anime Workouts Database.
And his 190 pounds is higher than I expected for his lean physique as well!
Wolverine was the shortest spot among comic characters we’ve seen at 5’3, prior to the Teenage Mutant Ninja Turtles coming in at 5’2, (and Gimli even shorter) – but Damian Wayne (Robin) is only 5’4. Goku isn’t that tall either, though, standing only 5’7, with Miles Morales only an inch above him.
One Punch Man falls in at 5’9 right there with Ryu, Nightwing at 5’10, and then Spider-Man, Daredevil, and Green Arrow coming in around 5’11 and Beast joining them.
We’ve had Superman and Eddie Brock’s Venom at 6’3, and Captain America, Scorpion and Batman at 6’2, and Carnage at 6’1. Thor and Cyborg are towering over them at 6’6, Thanos and King right there with them at 6’7, Bane at 6’8, and Deathstroke right below at 6’5, and Black Manta at 6’4.
Ronan and Sagat are 7’5, and Doomsday came in at 8’10, and I doubt any characters are touching that anytime soon.
But, don’t worry if you’re not the same height or weight range.
We write these routines to be utilized by anyone and everyone.
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Yone 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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Yone 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 Yone I’ll be pulling right from his Wiki Fandom page, starting with a brief bio section here:
In life, he was Yone—half-brother of Yasuo, and renowned student of his village’s sword school. But upon his death at the hands of his brother, he found himself hunted by a malevolent entity of the spirit realm, and was forced to slay it with its own sword. Now, cursed to wear its demonic mask upon his face, Yone tirelessly hunts all such creatures in order to understand what he has become.
This doesn’t tell us much, but it does give us some necessary background of a really popular character.
And we also know we’re dealing with an assassin swordsman, if that wasn’t already obvious.
We’re not going to have a full power breakdown like normal, but I will add this snippet they include here:
In life, he was Yone—half-brother of Yasuo, and renowned student of his village’s sword school. But upon his death at the hands of his brother, he found himself hunted by a malevolent entity of the spirit realm, and was forced to slay it with its own sword. Now, cursed to wear its demonic mask upon his face, Yone tirelessly hunts all such creatures in order to understand what he has become.
But we definitely already know the main objectives here.
The goals for our Yone Inspired Workout are:
- Yone’s Shredded and Toned Muscular Physique
- Yone’s Strength, Speed and Endurance
- Yone’s Swordsman Assassin Mobility
This one will be fairly high volume and also fairly intense, so if you’re a beginner you’ll likely want to start with one of The Beginner Workouts and then work your way up to this one.
That said, The Beginner Ninja Workout and The Beginner Speedster Workout are the best options for you.
Check out all The SHJ Programs and start unleashing your inner SuperHuman.
Yone Workout Routine
Training Volume:
3-5 days per week
Explanation:
For this one we’re going to be training with a 3 day calisthenics split that focuses on upper and lower body hard two days and then hits everything the third day. We’ll also have our Way Of The Hunter Circuit Test that you can complete weekly, biweekly or monthly – though I built it to be able to scale back and fit in weekly so it’s a standard fourth day. The fifth day is optional Assassin Endurance Work, but if you want to train like Trunks I personally think that one should be mandatory as well.
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Yone Workout Routine: Sample Workout Schedule
Monday: Sword-Assassin Upper Body Focused Calisthenics
Tuesday: Way Of The Hunter Circuit Test
Wednesday: Sword-Assassin Full Body Calisthenics
Thursday: Assassin Endurance Training
Friday: Sword-Assassin Lower Body Focused Calisthenics
Saturday: HIIT Workout C and Core C
Sunday: Rest Day
Yone Workout: Sword-Assassin Upper Body Focused Calisthenics
Warm Up:
800m Run
Workout:
Clap Push Ups
3×30
Pike Push Ups
3×25
Dips
3×20
Chin Ups
3×15
Wide Grip Pull Ups
3×10
Blowout: 3 Rounds
A. Push Ups to Failure
B. Plank w/ Alternating Shoulder Taps x 40 [total]
C. Handstand Push Ups to Failure
Yone Workout: Way Of The Hunter 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!)
Way Of The Hunter Circuit Test: Complete 5 Rounds for Time
20 Double Unders
10 Burpees
20 Jumping Jacks
10 Half Burpees
20 High Knees
10 Inch Worms
20 Butt Kickers
10 Explosive Push Ups
Yone Workout: Sword-Assassin Full Body Calisthenics
Warm Up:
10-30 Minutes of Varied Cardio
Workout:
Wide to Close Push Ups
3×30
In and Out Jump Squats
3×25
Double Unders
3×20
Handstand Push Ups
3×15
Side Lunges
3×10 each leg
Blowout: 3 Rounds
A. Pull Ups x Failure
B. Plank x 60 Seconds
C. Jump Squats x Failure
Yone Workout: Assassin Endurance Training
For your endurance or HIIT 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:
Yone Workout: Sword-Assassin Lower Body Focused Calisthenics
Warm Up:
10-30 Minutes of Varied Cardio
Workout:
Alternating Pistol Squats
3×30 each leg
Glute Bridges
3×25
Jumping Lunges
3×20 each leg
Pause Squats (Stutter at Parallel or Below)
3×15
Wall Sit
3×60 Seconds
Blowout: 3 Rounds
A. Air Squats to Failure
B. Superman Hold x 60 Seconds
C. Box Jumps x 30
Yone Workout: Bonus 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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