Samira Workout: Train like League Desert Rose!

We’re on a bit of a roll with our League of Legends characters (and Riot Games in general, really).

We had a handful come in recently and now my request form is flooded with characters to add to our Riot Games Inspired Workouts.

This time we have another cosplay-oriented workout based around Samira, The Desert Rose!

As you guys know, I’m more of a Teamfight Tactics player now, but that means I do often get the chance to play Samira as well!

I should note that we’ll also be adding Samira to our Calisthenics Workouts Database, which means we’re building this one strictly around bodyweight movements for you guys.

Samira Stats:

Real Name: Samira

Height: 5’10

Weight: N/A

Video Game: League Of Legends

Powers: Yes

Samira is actually really tall compared to female characters we’ve seen at SHJ.

Though, even at 5’10 range, she’s still far off what we’d consider 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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Samira 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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Samira 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 Samira I’ll be pulling right from her Wiki Fandom page, starting with some background information they include here:

Samira stares death in the eye with unyielding confidence, seeking thrill wherever she goes. After her Shuriman home was destroyed as a child, Samira found her true calling in Noxus, where she built a reputation as a stylish daredevil taking on dangerous missions of the highest caliber. Wielding black-powder pistols and a custom-engineered blade, Samira thrives in life-or-death circumstances, eliminating any who stand in her way with flash and flair.

And although it’s probably unnecessary, I also want to include what they tell us about her appearance, especially being that this will mainly be a cosplay-oriented routine.

Here’s how they break it down:

Samira is a beautiful woman with tanned skin, she has an athletic and voluptuous physique, a round face with a mole on the right side of her lip, thick lips, wears an eyepatch over her right eye and her left eye is emerald green. Long black hair which she wears braided in a French braid that falls over her right shoulder on which she has woven golden jewels.

She has a slightly revealing uniform of red and black colors with leather boots, a short skirt and a short t-shirt that reveals her abdomen as well as several tattoos on her left arm.

I included the second section as well just because it’s short, to the point, and relevant to our cosplayers.

That said, this Wiki Fandom even gives us bonus information about her abilities (which we normally don’t get for our League Of Legends characters).

Here’s what they have to say:

Swordsmanship: Samira proved to be very skilled with the use of the sword.

Marksmanship: Samira is excellent in the use of firearms, being able to use two pistols at the same time.

Acrobatics: Samira is an extremely talented acrobat, being able to perform acrobatics in the air being able to combine her sword and pistol attacks with her jumps and pirouettes.

Which actually does allow us to build this one around some abilities and not JUST cosplay, making it a lot of fun for me – and even more fun for you!

That said, the goals of our Samira Inspired Workout are:

• Samira’s Lean and Toned Aesthetic
• Samira’s Acrobatic Ability
• Samira’s Strength and Speed

And, as I mentioned above, we’ll be looking to accomplish all of this with strictly bodyweight training.

Which means if you’re a beginner and this one seems a bit daunting you’ll want to start with either our Beginner Ninja Workout or even our Beginner Speedster Workout.

Although any of our Beginner Workouts will do; and feel free to simply scale this one down if you prefer.

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Samira Workout Routine

Training Volume:

3-5 days per week

Explanation:

For this one we’re going to be working around 3 days of moderate volume calisthenics and acrobat training — and we’ll also have a day devoted to Marksman Endurance and one final day for you to test your skills either weekly or biweekly on a Desert Rose Circuit Test (which will also be sticking to calisthenics and endurance work).

Want To Upgrade This Workout? 

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Samira Workout: Sample Schedule

Monday: Noxus Calisthenics A

Tuesday: Desert Rose Circuit Test

Wednesday: Noxus Calisthenics B

Thursday: Marksman Endurance Work

Friday: Noxus Calisthenics C

Saturday: Active Rest Day or Bonus Parkour/MMA/Endurance Work

Sunday: Rest Day

Samira Workout: Noxus Calisthenics A

Warm Up:

30-60 Minutes of Varied Cardio

(Run, Walk, Bike, Elliptical, Etc.)

Calisthenics Workout:

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

Samira Workout: Desert Rose 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!)

Desert Rose Circuit Test: Complete 2 Rounds for Time

800M Run

10 Pause Push Ups

20 Air Squats

30 Bicycle Crunches

20 Jumping Lunges

10 Inch Worms

Samira Workout: Noxus Calisthenics B

Warm Up:

30-60 Minutes of Varied Cardio

(Run, Walk, Bike, Elliptical, Etc.)

Calisthenics Workout:

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

Samira Workout: Marksman 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

Samira Workout: Noxus Calisthenics C

Warm Up:

30-60 Minutes of Varied Cardio

(Run, Walk, Bike, Elliptical, Etc.)

Calisthenics Workout:

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

Samira 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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