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:
1. Alternating waves
Hold the rope with an under grip, arms about shoulder-width apart, and adopt the stance. Rhythmically wave the rope with the aim of sending the wave all the way to the anchor point.
2. Double slams
Hold the rope with an under grip, arms closer than shoulder-width, and adopt the stance. Lift both ends of the rope up as high as possible and slam them down with power into the ground. Again, focus on sending the wave all the way down to the anchor point.
3. Snake waves
Hold the rope with an under grip, arms just a bit wider than shoulder-width apart, and adopt the stance. Rhythmically whip the rope from side to side by turning your waist to generate the force.
4. Arc slams
Hold the rope with an over grip, hands close together and held over to your right side. Adopt the stance. Lift the rope up and over to the left in an arc and slam them down with power into the ground. Use your waist to generate the force to do this. Repeat on the other side.
5. Boxer guard waves
Hold the rope with an over grip, arms about shoulder-width apart, and adopt the stance. Bring your arms up like a boxer's guard and start waving the rope in short, sharp movements. Imagine you’re a fighter delivering uppercuts to your opponent!
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