Ashe Workout: Train to Cosplay as Ashe from League of Legends!

Last updated on October 16th, 2024 at 01:54 pm

You guys have been loving our League of Legends Inspired Workouts, so I’m going to keep them coming.

We had a few land on the site, and then they fell off a bit until you guys requested a handful of Arcane Inspired Workouts.

Now all the LoL, Arcane and Riot Games characters have been taking off on TikTok, and I think we’ll definitely be getting some Valorant characters as well.

And if I’m being honest: one of the main reasons I label them as Arcane / Riot Games is so I can keep them inside our Anime Workouts Database and make it easier for you guys to find them.

Originally they were in with the video game characters (they still are, but they were only there) and you guys usually didn’t even know we had them!

Ashe Stats:

Real Name: Ashe

Height: 5’9

Weight: N/A

Video Game: League Of Legends

Powers: Yes

Ashe is actually really tall when we compare her to female characters we’ve seen thus far.

She’d be considered in the tallest range among female celebrities we’ve seen as well.

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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Ashe 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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Ashe 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 Ashe, even though most of this will be built around a cosplay-oriented style workout, I’ll be pulling right from her Wiki Fandom page, which leads us off with this:

Iceborn warmother of the Avarosan tribe, Ashe commands the most populous horde in the north. Stoic, intelligent, and idealistic, yet uncomfortable with her role as leader, she taps into the ancestral magics of her lineage to wield a bow of True Ice. With her people’s belief that she is the mythological hero Avarosa reincarnated, Ashe hopes to unify the Freljord once more by retaking their ancient, tribal lands.

They continue with a little bit of extra information, but that’ll be the last of what we really have to work with, other than the obvious.

Here’s what they add for us:

Iceborn: Ashe has a rare magical alteration from birth, giving her a strong resistance to the cold of the Freljord and allowing her to wield True Ice.

And while Ashe may not be the most mobile ADC we have, she still is technically an agile character as a lean archer in her lore.

But, for the most part, as I mentioned above: this will be cosplay-oriented.

I just prefer to break down the character and do them a bit of justice before rushing right into the workout itself.

So here are the goals of our Ashe Inspired Workout:

• Ashe’s Lean and Toned Physique
• Ashe’s Agile Archer-Like Lore

I’ll also be tacking on extra cardio being that her body is achievable with a very simple beginner friendly calisthenics routine.

That will help with any extra fat burn by shredding some extra calories and helping to support our nutrition plan a bit.

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Ashe Workout Routine

Training Volume:

3-5 days per week

Explanation:

For this one we’re going to be building it out around 3 days of basic calisthenics and fun Archer-oriented cardio options, and then one day per week long distance (or “longer” cardio) and a final day devoted to a fun Iceborn Circuit Test you can use weekly, biweekly or monthly and sub more endurance work or extra rest time.

Want To Upgrade This Workout?

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Ashe Workout: Sample Workout Schedule

Monday: Archer Calisthenics and Cardio A

Tuesday: Iceborn Circuit Test

Wednesday: Archer Calisthenics and Cardio B

Thursday: ADC Endurance Work

Friday: Archer Calisthenics and Cardio C

Saturday: Active Rest (Or Optional Bonus Resources)

Sunday: Rest Day

Ashe Workout: Archer Calisthenics and Cardio A

Warm Up: 

15-30+ Minutes of Optional Varied Cardio

Workout: 

Donkey Kicks

3×30 [total]

Air Squats

3×25

Push Ups (or Knee Push Ups)

3×20

Sit Ups

3×15

Lying Leg Raises

3×15

Bodyweight Rows (or Pull Ups)

3×10

Ashe Workout Routine: Iceborn 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!)

Iceborn Circuit Test: Complete 4 Rounds for Time

Run 100M

30 High Knees

20 Air Squats

15 Sit Ups

10 Push Ups

Ashe Workout: Archer Calisthenics and Cardio B

Warm Up: 

15-30+ Minutes of Optional Varied Cardio

Workout: 

Mountain Climbers

3×30

Lunges

3×30 [total]

Push Ups (or Knee Push Ups)

3×20

Sit Ups with Twist

3×12-20

Lying Leg Raises with Hip Thrust

3×12-15

Bodyweight Rows (or Pull Ups)

3×10

Ashe Workout: ADC 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

Ashe Workout: Archer Calisthenics and Cardio C

Warm Up: 

15-30+ Minutes of Optional Varied Cardio

Workout: 

Fire Hydrants

3×30 [total]

Jump Squats

3×25

Push Ups (or Knee Push Ups)

3×20

Bicycle Crunches

3×20

Hollow Hold

3×30 seconds

Bodyweight Rows (or Pull Ups)

3×10

Ashe 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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