Want to get a full body workout, cardiovascular conditioning, flexibility, and burn a lot of calories in a short amount of time? Try Battle Rope training to accomplish all of these in one workout.
High Intensity Interval Training (HIIT), core training, CrossFit, etc. have all become very popular over the last few years. Battle rope training can offer the benefits of all these methods as well offering you a great way to cross train.
When performing the movements with the battle rope, you will be engaging your entire body
– legs, core, back, chest and arms. You will be gaining strength, muscular endurance
, power, core strength, cardiovascular conditioning and flexibility.
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Anchor the middle of the rope around something immovable such as a post. You can adjust the length of the rope by changing where you grip it to make each exercise harder or easier. The shorter the rope length, the easier it will be. Perform each movement with as big a motion and range as possible to increase the range of motion and improve your flexibility.
Performing the exercises back to back with minimal rest keeps your heart rate elevated
to provide you a cardiovascular workout
and your heart rate will stay at the high end of your target heart range leading to the most calories burned for the time spent.
When performing the movements with the battle rope you will be engaging your entire body, legs, core, back, chest and arms. You will be gaining strength, muscular endurance, power, core strength, cardiovascular conditioning and flexibility
Perform each movement for 30 seconds. Rest 30-60 seconds between movements. Perform 2-3 circuits
1. Double Wave
Wave your way to a fitter form and master the basics of the battle ropes with this exercise. To start, stand facing the anchor with feet shoulder-width apart. Grasp one end of the rope in each hand so that your palms face each other. Bend knees slightly, brace your core and move both arms up and down rapidly, creating waves in the rope.
2. Alternating Wave
Stand facing the anchor point with feet shoulder-width apart and knees slightly bent. Grab one end of the rope in each hand so that your palms face in. Raise one arm to shoulder level and then quickly lower back to start, raising the other arm to shoulder level as you do so. Continue alternating as rapidly as possible without losing form.
3. Shoulder Circles
Stand with feet shoulder-width apart and knees slightly bent. Grasp the rope with palms facing down, lift arms over your shoulders and move your arms in circles. Perform clockwise circles for 30 seconds, then counter-clockwise for another 30 seconds.
4. Snakes on the Floor
Stand facing the anchor and position your feet a little wider than shoulder-width apart, holding the ropes by your sides. Lower into a squat, pulling your arms wide and keeping them parallel to the floor. Without crossing hands, move your arms in toward one another and then back out— your goal is to make the ropes look like two snakes on the floor.
5. Shoulder Press
No need to limit your shoulder presses to barbells and dumbbells, you can totally use battle ropes too! Hold the ropes on your shoulders (make sure there’s tension on the ropes). Press the ropes upward as you straighten arms overhead. Bring them back down to the start position.
6. Power Slam
To start, stand with feet hip-width apart and grasp the ends of the rope in each hand. Bring both arms up overhead and then forcefully slam the ropes down into the ground, lowering into a high squat as you do. Straighten up to return to standing and repeat.
7. Side Slam
Face the anchor, feet shoulder-width apart and knees slightly bent. Grab the ends of the rope with palms facing in. Brace your core and hold the rope on the left side of your body. Raise your arms up overhead and forcefully slam the ropes down to the right of your body. Continue alternating sides.
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