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5 Battle Rope Exercises, 1 Full Body Cardio Workout



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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