Battle ropes are extremely versatile, and most exercises you use them for are full-body exercises. Not only will you have to engage your core the entire time, but your whole body will also have to work to stabilize you as your upper body is put to the test.
According to Chadwell, "Your heart rate is going to skyrocket, and the fat is going to melt away. For starters, try these two battle rope variations."
- Hold the ends of the ropes at arm's length so they are extended out in front of your hips.
- Keep your hands close together, about one foot apart.
- Bend into a semisquat position.
- Engage your core.
- Explosively raise both hands straight up into the air until they are about eye level.
- Bring your hands back down to hip height.
- Rapidly repeat this motion for one to two minutes.
- Rest and begin the next set.
- Try to do three sets with rest in between. Each week, challenge yourself by extending the time of each set.
- Hold the ends of the ropes at arm's length so they are extended out in front of your hips.
- Keep your hands approximately shoulder width apart.
- Bend into a semisquat position.
- Engage your core.
- Begin by raising your right arm explosively. As it is descending, being raising your left arm explosively. This should be a fluid motion that sends waves down each rope.
- Keep alternating your arms for one to two minutes for one set. Challenge yourself by adding time each week to each set or simply by speeding up.