Ashley Horner's Sucking-Wind Stair Workout! | Outdoor Workout
Тәжірибелік нұсқаулар және стиль
Sick of spinning your wheels on the same old cardio machines? Then it's time to get outside! All you need for this effective workout is a flight of stairs and a pair of sneakers.
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00:00 - Intro
00:45 - Beginning of Workout
02:15 - Single-Leg Hops
03:25 - Outro
Get Ashley's Full Routine:
The Stairmaster is a great tool for cardio, but climbing a never-ending staircase with no view can be boring as hell. If you're suffering from stair-machine burnout, take a break! My Sucking-Wind Workout will get you out of the gym, into the sunshine, and up some real stairs.
You can incorporate this cardio workout into your routine when the weather is nice, but I think exercising outdoors, even if it's a little chilly, beats a dirty exercise machine in a smelly gym any day.
The best thing about this workout is that you only need a pair of running shoes and a nice, wide set of stairs. If you live in the city, you probably have a flight of stairs nearby that will work. For instance, I used the steps of the state capitol building.
The workout consists of five different exercises, done for 10 sets of about 50 feet each. It's tough, but it's going to challenge your cardiovascular endurance, your balance, and your coordination. So, it's not only great for overall conditioning, but also for overall fitness!
| Stair Burpee |
Stand at the bottom of the stairs and drop immediately into a push-up, resting your hands several steps up. After the push-up, jump your feet all the way up to the step right below your hands, keeping your feet together.
Repeat this until you get to the top of the stairs. When you get to the top of the stairs, that's one set. Run back down to the bottom and repeat 9 more times.
| Skip Jump |
This could easily be called the bunny hop! Jump up two steps at a time with your feet together, landing on every other step.
Don't be afraid to use your arms to give yourself a bit of momentum. Run down to the bottom of the steps and repeat 9 more times.
| Stair Grapevine |
Face sideways and put the foot nearest to the staircase on the first step. Then, cross the lower foot over the upper foot so it lands on the stair above. From there, step the bottom foot to the stair above the top foot.
On your next step, instead of moving your bottom foot over your top foot, cross it behind the top foot so it lands on the step above. Do 5 sets facing to the right, and 5 facing to the left. Alternate crossing your back foot over and behind the lead foot.
The grapevine is a little more technical than the other exercises we're doing in this workout, so you may want to take it slow and practice the move on flat ground first.
| Single-Leg Hop |
Stand on your right foot and bend your left leg so your left foot dangles around midcalf. Swing your arms and hop up the stairs.
Switch legs each time you hop up the stairs. You'll really feel these in your calves, so I recommend stretching ahead of time. Try to get up the steps as quickly as you can.
| Bounding Sprint |
Bounding sprints are surprisingly fun! All you have to do is sprint up the stairs as fast as you can, taking the steps 3-4 at a time.
This is a great finisher exercise because you're really elevating your heart rate and pushing your whole body to the max.
Ready, Set, Stairs!
You have the workout, now all you need is a set of stairs and the right attitude. You may have to do this workout in public, but don't let it bother you. Anyone who sees you will have no choice but to think, "What a badass!"
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Пікірлер: 265
holy shit 50 sets total! I do 15~20min HIIT every day and this workout seems so f*cking intense! loved it!
Steps are such a great form of exercise. I have been running steps for nearly 30 years and wouldn't be without it. Filmed some last week and can feel the benefit in leg power immediately.
I will look for you on every stair I find for the rest of my life.
@nelsonkiiru7252
4 жыл бұрын
🤣🤣🤣
annd I would fall on my face ...still gonna try this though! great video
The staircase at my park has 91steps! I usually just go up and down for 30-45 mins and every other time on way back up I do every other step. Definitely going to incorporate some of Ashely moves into my next wo!! Thanks!
Just saw this video! Nice workout! I'm a former sprinter, judoka and jujitsu guy. I used to do all these exercises, mostly on a track though. Keep up the good work!
Tremendous workouts. Thanks for sharing.
This was great. I love the push ups routine. Going to try it later
Love this workout. Going to incorporate this in my workout
Great video, I enjoy how you designed the video and the pop-ups. The workout is great too! :) PS the title caught my eye and drew me in, smart!
What a perfect structure; developing thro structured exercise routine..... superb
What a great workout. I love this!!!!
oh this is awesome! I am using the stairs in my house!
you are an inspiration!
Great job
Amaging workout. Really so nice.
Love the jumps !
This is the best workout ebook I think on Unflexal
Thank you
Enjoying a beer🍺 and this workout 🤩😍
Very nice & motivating.
Amazing
Thank you so much make this video i will try it
I love this video
she was like repeat in my brain I was like hey I can do that then she said ten times...gave up 😂
Love this workout
I like this, but the impact on my knees is tough much :(
This is a shout out for a Nice workout!
Wow.. very useful one.i will start
She is never going to need elevators in her whole life 😂😂😂.
very good job
That is some great workout 🔥
Great setting. Looks like my Alma mater.
Cool!!!
Very nice
Impressed
holy shikeys this is AWSEOME!!! Thanks Ashley!
I do stairs every other day, but this workout is a much bigger challenge..love it' though ❤
Very nice 👍
Great video
Very good 👌👏👏💪🏼 I wish you all the best
Great workout
Very good
Superb..... great....
Desde colombia espetacular tu rutina exelente haci es darla toda gracias x tu video 👌
Most beautiful, best workouts and very hard working
Ashley you are awesome !!!! great workouts !!! 😀
Thank you! This looks fun but effective.
@dkkhan9414
4 жыл бұрын
Hi
Wow... Great
superb...
good work best of luck
I would totally trip trying that grapevine. Good job!
@mfawls9624
5 жыл бұрын
...probably near the top then roll down the whole stairway 😩
Bravo
Nice Work out Ashley in order to Keep your Body Fit Fine Healthy and Wealthy Continue to be an inspiration for other Women who Want to make their Body Healthy Wealthy Fit and Fine like you
DAMN! This is so intense.
Nice video
buenisimos los ejercicios. .....
Solid
Thanks
Beautiful!
Goals!!!!
Good jam nice
👍👍👍wow Very Close to my heart
Very good for legs and stamina
Hey ima have 2 give that a workout a try at the school stadium
I love this video because it's at the Capitol building in Boise!
I got stairs in my apartment gonna try this
Lots of love from india
I pay condo fees for the staircase in front of my unit, I m going to get my full money's worth of it since I found this video. thanks
Thanks mam.
Her body is so strong 💪
Wow!!
@mr.zenedin1735
4 жыл бұрын
Hi Susmita we can be telk please I think you are bangali
I love stairs but I don’t get too fancy. I run on a set of steel stairs and trust me, when you stumble you pay for it dearly on your shins! Plus they are higher steps than normal.
She is awesome! Wow
Try the Mike Tyson workout too! I love it!
Love from Jammu India
Looks hard on the ankles. Worth a try.
I would love to do this but what do you do when you have vertigo (dizziness) to the right or left and lose your balance out of no where?
wow nice 😍
I have 133 steps down to the beach.....10 sets? Hmmm Roger that!! Good training for ultras.
It was great and u r awesome shape, Can u suggest that leg workout which will make thighs smaller???
Nice...
Nice tips. Thanks Ashley. However, this should be done once a week for the knees to recover lest I foresee an injury
That good
Very strong
I ultimately going to loose my calories without even performing a single rep!!!!
good
I love doing the grapevines, though I call them karaoke. So BRUTAL. Want to try the burpees next.
She's the female version of Rocky (running the stairs). She literally created her own iconic moment.
ILY
I do this, I'm gonna need a wheelchair because I won't be able to walk the next day. Lol
😮 damnnnn
one hell of an intense routine right there and hell no that grapevine is no joke!! Ashley ROCKS!!
I like your video
please make a video on how to make strength in thigh
Superb... 👌eyes are on her move... How she could do it so fast.... Love u... 👌... God will do fullfill all your dreams... 👍
👏👏👏
You so great
How many times at week, one should do thos workout?
Is this exercise gonna increase vertical jump?