Total Body Workout with Battle Ropes

Whoever saw a length of thick rope and said, “You know what we should do with this?! Tether it to something and slam it around.” is my hero.

I love battle ropes. They can add an extra challenge to almost every move you do now. After just 45 short seconds doing one exercise, you can be completely gassed. Sweet victory for the time-strapped.

There are slams, there are waves, there are snakes, but there are no limits to your creative license with this prop.

For this workout, I pulled together a quick battle rope blast. If you don’t have battle ropes like the rope I used at CrossTown Fitness, you can buy your own battle rope and secure it to a base. For you, that might be around a tree or a pole.

I did three simple moves:

  • alternating reverse lunges with an alternating wave
  • kneeling single arm waves (you’ll do both sides)
  • V-sit with a slam at the top

The first time you go through each move, work for 45 seconds and rest for 10 seconds. Your second time through, work for 30 seconds and rest for 10 seconds. Your third time through, work for 30 seconds and rest for 10 seconds. Your fourth time through, work for 45 seconds and rest for 10 seconds.

This is an easy routine to layer into something else you’re already planning to do. Take a couple of laps outside do your first round of ropes and repeat. Make it your own!

(Disclaimer: This workout is not intended for the treatment or prevention of disease, nor is it a replacement for seeking medical treatment or professional nutrition advice. Do not start any nutrition or physical activity program without first consulting your physician.)

Move Workouts

About Jeana Anderson Cohen

Jeana Anderson Cohen is the founder and CEO of a premiere wellness media destination that creates content and community to help womxn live better lives and achieve their goals. Before founding health-focused companies Jeana earned a degree in Journalism from the University of Wisconsin-Madison - and fresh out of college she worked on the '08 Obama campaign in Michigan. From there, she created and executed social media strategies for brands. aSweatLife fuses her experience in building community and her passion for wellness. You can find Jeana leading the team at aSweatLife, trying to join a book club, and walking her dog Maverick.

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