You might have seen those thick coils of rope bundled in the corner of your gym. Go grab them because this 10-minute workout will combine cardio and power training into one short session that accelerates your strength, turbocharges your cardiovascular system, and tones up your upper body and core in record time!
There are two main things to be aware of when using the rope: your stance and grip. There are two ways of holding the battle rope. The under grip, where the ends of the rope are held by the pinky side of your hands, or the over grip, where the ends of the rope are held between your index finger and thumb. Hold the rope by the ends and stand with your feet shoulder-width apart, a slight bend to your knees, and a flat lower back. Lean forward with your hands up by your shoulders. This is the athletic stance. You should feel powerful and ready for action!
Start off with 15 seconds of work, followed by 45 seconds of rest. Perform two sets of each exercise. Every repetition should be performed with full effort. Now here are the moves: