Battle ropes target your upper-body muscles while getting your heart rate up.
Image Credit: Maridav/iStock/GettyImages
Image Credit: Maridav/iStock/GettyImages
- What Are Battle Ropes?
- Why Use Them?
- How to Use Them
- 20-Minute Workout
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Image Credit: Roguefitness.com
Image Credit: Roguefitness.com
You can use battle ropes at the beginning of a workout with short, explosive bursts to help build power or at the end of a workout as a cardio finisher, Tamir says. Or, you can incorporate them into a circuit or HIIT workout by inserting them as a conditioning station in between other exercises.
Time
30 Sec
Body Part
Arms, Shoulders and Abs
Start in a quarter-squat with your knees slightly bent and your feet slightly wider than shoulder-width apart. Grip one end of the battle rope in each hand with your elbows slightly bent. Brace your core and lift the ropes high. Then, slam them down into the floor as powerfully as possible. Repeat as soon as you return to the starting position.
Show Instructions
Time
30 Sec
Body Part
Arms, Shoulders and Abs
To make the move more dynamic, jump as you lift the ropes. Slam them into the floor when you land.
Time
30 Sec
Body Part
Shoulders
Stand tall with your feet hip-width apart. Grip one end of the battle rope in each hand in front of your shoulders. Your elbows should be bent with palms facing in. Brace your core and press the ropes up and down quickly, making sure to keep your elbows hugged in.
Show Instructions
Time
30 Sec
Body Part
Shoulders
Time
30 Sec
Body Part
Arms
Start in a quarter-squat with your knees slightly bent and your feet slightly wider than shoulder-width apart. Grip one end of the battle rope in each hand with your palms facing in, elbows slightly bent. Brace your core to prepare, then raise and lower the ropes quickly, alternating between your left and right hand. Don’t slam the ropes into the ground; try to create a wave pattern that moves fluidly from your hand to the other end of the rope.
Show Instructions
Time
30 Sec
Body Part
Arms
Time
30 Sec
Body Part
Abs and Arms
Start in a quarter-squat with your knees slightly bent and your feet slightly wider than shoulder-width apart. Grip one end of the battle rope in each hand with your palms together, elbows slightly bent. Brace your core, then whip the ropes out from side to side, creating a wave pattern.
Show Instructions
Time
30 Sec
Body Part
Abs and Arms
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