It's easy to see why training with heavy-duty battle ropes, once exclusive to the military and high-level athletes, is becoming more popular in the everyday fitness world. The following battle rope workout not only builds work capacity, muscular endurance and aerobic condition, it's also fun to do, and the variations are endless.
It's also adaptable; you can incorporate battle-rope training into the end of a workout for a killer finisher, or you can simply use it as a standalone workout if you are crunched for time.
Try the workout below to get yourself shredded for the summer, or whenever you are in a time crunch.
Battle Rope Workout
Keep the battle ropes moving as long as you can for 45 seconds, then rest for 15 seconds. Move on to the next exercise and repeat—45 minutes of work and 15 minutes of rest. Continue the pattern for the remainder of exercises. That's one round. Complete between 5 and 1o rounds, depending on how you feel, resting for 1 minute between rounds. Most athletes will feel good after 5 minutes.
A1: Battle Rope Congas
A2: Donkey Kong Slams
A3: Cobra Squats
A4: Reverse Lunge Conga
A5: Plank Conga
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