Wondering what to do with those heavy battle ropes at the gym?
There are plenty of killer exercises you could try, even if you’re a newbie.
Ready to throw it down?
When you get to the end, rest for one minute.
Repeat the circuit three times.
Double-Arm Wave
A.Start with feet hips-width apart, toes pointing forward and knees slightly bent.
Keep a brisk pace.
Repeat for 30 seconds.
Grip the ropes with palms facing the floor.
Single-Arm Wave with Jump Squat
A.Start in a deep squat position, then start single-arm waves.
B.Jump into the air, landing softly back into squat position.
Continue jumping while moving arms.
Reverse-Grip Wave with Lunge
A.Stand with feet together.
Grip the ropes with palms facing upward, keeping elbows close to rib cage.
B.Begin single-arm waves, then step left leg back into a lunge.
C.Step feet together and lunge on right leg with arms still moving.
Continue alternating while moving arms.
Hip Toss
A.Stand with feet hips-width apart.
Grip the ropes with palms facing inward, keeping hands close together.
B.Move ropes from right hip up and over in a rainbow shape toward left hip.
Focus on keeping torso upright and abs engaged.
Switch sides; repeat.
Continue alternating for 30 seconds.
Double-Arm Wave with Burpee
A.Start in a deep squat position.
Do three quick double-arm waves, then drop the ropes and jump into apush-up position.
B.Complete one push-up before jumping back up and grabbing the ropes again.
Arm Circles
A.Stand with feet hips-width apart.
Grip the ropes with palms facing the floor, arms extended, keeping elbows close to rib cage.
B.Circle arms inward three times, then outward three times.
Power Slam
A.Start in a deep squat position.
Grip the ropes with palms facing inward and bring them up overhead.
B.Slam the ropes to the ground in one powerful motion, while focusing on keeping chest upright.
