The first time I ever used battle ropes [1] was during a training workout with my collegiate track and field team. I remember how gassed I felt after just 15 seconds of work, and oddly enough, I fell in love with battle ropes. I enjoy using battle ropes in my own workouts and with clients because they help with functional movements, they build muscle [2], burn a ton of calories in a short amount of time, and they're extremely versatile.
In case you were wondering, battle ropes aren't just for the gym. As long as you have an anchor point, you can use them anywhere! Although this workout was designed to target your arms and abs [3], you'll also feel your core and legs working as well. Be sure to warm up [4] before you get started and cool down [5] afterward.
Jumping Jacks
- Grab the ends of the ropes with a thumbs-up grip. Stand back far enough so that there isn't slack on the ropes.
- Jump your legs out as you bring the ropes overhead, then jump back to standing.
- Continue doing jumping jacks for 30 seconds, then move to alternating waves.
Alternating Waves
- With a slight bend at your knees, grip the ropes, and make sure that there is no slack on the ropes.
- Brace your abs as you lift your left arm up, moving the left rope. As your left arm returns to the starting position, swing your right arm, moving the right rope.
- You'll want to find a rhythm and swing as fast as you can to really work your arms and shoulders.
- Be sure to keep your hips facing forward and stable. Your back should be flat, and your chest should be up and open.
- Continue doing alternating waves for 30 seconds, then move to slams.
Slams
- With a slight bend at your knees, grip the ropes, and make sure that there's no slack on the ropes.
- Simultaneously swing both ropes as hard as you can and slam them into the ground.
- Be sure to keep your back flat, chest up and open, and core engaged.
- Continue doing slams for 30 seconds, then move to alternating waves with a reverse lunge.
Alternating Waves With a Reverse Lunge
- With a slight bend at your knees, grip the ropes, and make sure that there's no slack on the ropes.
- Brace your abs as you lift your left arm up, moving the left rope. As your left arm returns to the starting position, swing your right arm, moving the right rope.
- Once you've found a rhythm with your upper body, begin to add in reverse lunges [7].
- Be sure to keep your hips facing forward and stable. Your back should be flat and your chest should be up and open.
- Continue doing alternating waves with a reverse lunge for 30 seconds, then move to Russian twists.
Russian Twists
- Sit on the ground with your knees bent, your heels about a foot from your butt, and both ropes in your hands on the outside of your left leg.
- Brace your core as you simultaneously lift both ropes up and over your legs.
- Be sure to keep your back flat, and your hips stationary. The movement comes from your arms, and there should be no twisting at your torso.
- Continue doing Russian twists for 30 seconds.
- Take two minutes of rest in between each set and repeat for a total of three rounds.