In my last article we discussed reasons to try battle rope training. Now we are going to pull it all together and incorporate those exercises into a few workout routines.

There are a number of different rope exercises, and even more ways that they can be incorporated into your workout. Ropes can be a stand-alone workout- though I do not suggest trying this until you in terrific shape; even elite athletes find it difficult to do ropes for extended periods of time. They can be done as a finisher- meaning at the end of your workout; or, they can be done as part of your workout. We will look at examples of the latter two.

First let’s talk about a few exercises. These are 10 of my favorites, but there are many more. Watch the following video for a demonstration of some of these exercises and others:

  1. Double Wave- squat stance, tight core, arms move up and down quickly in unison.

  2. Alternating Wave- squat stance, tight core, arms alternate up/down motion quickly.

  3. Alternating Wave with lunge back- same as above but adding a lunge (this take a bit of coordination).

  4. Slams with jump- similar to double wave but the motion is powerful instead of quick; you jump up as your arms come up, land in squat position when arms/rope come down.

  5. Slams with lunge jump- same as above except this time you perform a jump lunge instead of a jump squat (again this take a bit of coordination).

  6. Corkscrews- in squat position, arms at chest height, both arms move simultaneously, right arm clockwise, left arm counter-clock wise.

  7. Jumping Jacks- hand grip should be thumbs up (or thumbs towards your body), perform a jumping jack.

  8. Throws- thumbs up grip (like jumping jacks), begin on one side of the body bring rope up and over the head in semi-circle, then slam to down to the other side of body (think “grabbing someone by the shirt and throwing them down”).

  9. Uppercuts- thumbs up grip, squat position, bring rope up towards your head (like you are throwing an uppercut punch).

  10. Plank waves- in plank position, grab one side of the rope with one hand (while holding the other side down with other hand), and perform a wave or a corkscrew. Your core will be screaming! Don’t forget to switch hands.

Now try these workouts!

Battle Rope Tabata

battle-ropes-tabata-workout

Battle Ropes: Let’s Get Them Moving!

Tabata Workout

This is a finisher and would be done after your workout. Tabata = 20 seconds all out work, 10 seconds rest for 8 rounds (a total of 4 minutes)

Double wave – 20 seconds
10 second rest

Slams with jump – 20 seconds
10 seconds rest

Alternating wave – 20 seconds
10 seconds rest

Alternating wave with lunge back – 20 seconds
10 seconds rest

Repeat the above one more time. There is your 4 minute finisher- felt like its own workout, didn’t it?!

Cool Down

Your usual cool down and stretching.

Exercise Disclaimer

In the interest of your safety, it is important to check with your physician before beginning any exercise program and to exercise according to your fitness level and capabilities. If you have any questions, please seek the guidance of a health professional.

HIIT Circuits:

Workout 1:

battle-ropes-workout-1

Battle Ropes: Let’s Get Them Moving!

Warm Up

Warm Up for 5-10 minutes

Workout

Alternating waves – 30 seconds
25 Bodyweight Squats
20 Lunges
Double waves – 30 seconds
10 Burpees
Uppercuts – 30 seconds

Rest: 90-120 seconds and repeat.
Complete 3-5 circuits

Cool Down

Your usual cool down and stretching.

Exercise Disclaimer

In the interest of your safety, it is important to check with your physician before beginning any exercise program and to exercise according to your fitness level and capabilities. If you have any questions, please seek the guidance of a health professional.

Workout 2:

battle-ropes-workout-2

Battle Ropes: Let’s Get Them Moving!

Warm Up

Warm Up for 5-10 minutes

Workout

Jumping Jacks (with rope) – 30 seconds
20 Jump Squats
Slams with Jump – 30 seconds
20 Push-ups
30 Seconds Step-Up (fast)
10 Burpees
Slams with Jump lunge – 30 seconds

Rest: 90-120 seconds and repeat.
Complete 3-5 circuits.

Cool Down

Your usual cool down and stretching.

Exercise Disclaimer

In the interest of your safety, it is important to check with your physician before beginning any exercise program and to exercise according to your fitness level and capabilities. If you have any questions, please seek the guidance of a health professional.

Go ahead and give these workouts a try, your body will thank you for it.

Connie Bechtel

Connie Bechtel has been in the health and fitness field for over 15 years. She has a Master’s degree in Exercise Science and Health Promotion with a concentration in Performance Enhancement. She has numerous personal training and group exercise certifications, including: National Strength and Conditioning Association- Certified Strength and Conditioning Specialist (NSCA-CSCS), National Academy of Sports Medicine- Performance Enhancement Specialist (NASM-PES), National... Read More

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