Before
you start this killer cardio workout, make sure if you are doing it
at home you have your battle rope anchored well!
Okay
if you're ready to sweat, here ya go....
1.
Jumping Power Slams
How
to: Stand with feet shoulder width apart in a quarter squat, facing
the anchor. Hold one side of the rope in each hand, then lower the
battle ropes down to your sides with your arms extended, lower into a
squat and tighten your core, then explode into the air jumping high
while raising both hands overhead. As you land softly back down into
a squat, forcefully slam the ropes onto the ground in a wave motion.
Repeat
30 seconds, then rest 30 seconds. Do 3-4 sets.
2.
Squat to Shoulder Press
How
to: Start with your feet slightly wider than hip width apart. Hold
the ropes on your shoulders, making sure that there is very little
slack in the rope itself. Lower down into a squat, as you stand back
up simultaneously press the ropes back to the tops of your shoulders,
as you sink back into a squat. Repeat for 10-20 reps, rest for 60
seconds, then repeat for 3-4 sets.
3.
Alternating Wide Circles
How
to: Stand with feet hip width apart in a shallow squat. Grip one end
of the rope in each of your hands. Tighten your core and move each
rope out to the side in a circle motion. Then complete the circle by
bringing your arm back in front of your body. Use the momentum to
keep the circular motion going. Each arm should move independently
but still in sync. Repeat for 30 seconds, then rest for 30 seconds.
Do 3-4 sets.
4.
Jumping Jacks:
How
to: Start by holding one end of the rope in each hand, elbows bent
and feet about hip width apart. Jump your feet out wide as you bring
your arms up and out to the sides. Keeping your elbows bent so you
can lift the ropes to shoulder height, then slam the ropes back down
as you jump your feet back together. Continue the jack for 30
seconds, then rest for 30 seconds. Do 3-4 sets.
5.
Alternating Jump Wave:
Set
up: Stand with your feet hip width apart and grab one side of the
rope with each hand. Place both hands to the right side of your hips
and drop down into a squat. Explode off the ground as you swing the
ropes up and over to the outside of your left hip, landing softly
back into a squat. Continue alternating swings as you do jump squats
for 30 seconds, then rest for 30 seconds. Do 3-4 sets.
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