Most of the tried and true equipment you use at the gym is made of iron—but if you want a more dynamic, fat busting full-body workout, ditch the weights and pick up some ropes.
Ropes aren’t just for sailing and and Boy Scouts. Battle ropes (or battling ropes) are a must-have tool for anyone looking to pack on lean mass.
You’ll definitely work both arms, along with your back, chest, legs, and core, depending on your routine.
Adding ropes to your routine also provides a killer cardio workout without the monotony that comes with other aerobically-focused activities. You’ll sweat bullets while you swing, no matter what you’re training to do. You can train for power by slamming the ropes on the ground, too—the possibilities are endless.
Read on to maximise your burn—and brawn.
Detailed Workout Plan
This is the classic battling-rope exercise. “It works each arm independently and keeps your muscles under tension for extended periods”.
Directions: Hold the ends of the rope at arm’s length in front of your hips with your hands shoulder-width apart. Brace your core and begin alternately raising and lowering each arm explosively. Keep alternating arms for three to four sets of 1 to 2 minutes.
Instead of making waves, slam the rope to the ground. “You’ll build more power and hammer your core”.
Directions: Keep both feet flat on the floor as you move the ends in an arc above your head, lifting them to your left and slamming them down hard to your right. Repeat in the opposite direction. Continue alternating for three to four sets of 1 to 2 minutes.
Perfect those two basic moves to start, then give these other variations a try.