Battling Ropes Exercises - 22 Battling Ropes Moves and 5 Workouts

These Battling ropes exercises are a great way to get a full body workout. In This video learn 22 different battling rope moves and 5 battling ropes workouts for full body conditioning. Battling Ropes are a versatile training tool that you can use to work your entire body and improve your cardiovascular conditioning. You can use the ropes to build an aerobic base, improve your lactic threshold or even increase your power. At the same time that you can improve your cardiovascular conditioning, you can also develop functional full body strength. There are two basic movements we do in our Battling Ropes Training – Waves and Pulls, which are drawn from John Brookfield’s Battling Ropes Training System. In this video we are focusing on the waves movements. (Pulls video coming soon!) The wave movements on the battling ropes is important because it not only helps you develop greater power, but also helps you be able to maintain that power and intensity for a longer period of time. The 22 Moves. 1. Alternating Single Arm Waves 2. Stage Coach 3. Rainbows 4. Sidewinders 5. Rope Slams 6. Outward Circles 7. Snakes Waves 10. Unilateral Outward Circles Cross Body Waves 12. Rope Hook 13. Switch Stance Stage Coach 14. Alternating Arms with Side Shuffle 15. Stage Coach with Reverse Lunge 16. Alternating Arms with Side to Side Lunge 17. Alternating Waves with Get-Up Lunge 18. Sidewinders with Forwards and Backwards Walk 19. Rainbow With Lunge 20. Rope Russian Twists 21. One Arm Plank Waves 22. Jumping Jacks The 5 Battling Ropes Workouts: Workout #1: Battling Ropes Interval Workout Perform 3-6 rounds of each exercise. Rest for 1-2:30 minutes between rounds (1 minute advanced, 2:30 beginner). Rest 2-3 minutes between circuits. CIRCUIT #1: 1 minute Stage Coach CIRCUIT #2: 1 minute Alternating Arm Waves CIRCUIT #3: 1 minute Sidewinders CIRCUIT #4: 1 minute Rainbows Workout #2: Battling Ropes Tabata Workout Complete 8 rounds of each exercise, working for 20 seconds then resting for 10. After completing 8 rounds of the exercise, rest for up to 2 minutes then move on to the next exercise. Exercise #1: 20 seconds Alternating Arms with Side Shuffle 10 seconds Rest Exercise #2: 20 seconds Rainbows with Lunge 10 seconds Rest Exercise #3: 20 seconds Alternating Waves with Get Up Lunge 10 seconds Rest Exercise #4: 20 seconds Sidewinders with Forward, Backward Walk 10 seconds Rest Exercise #5: 20 seconds Alternating Waves with Side to Side Lunge 10 seconds Rest Workout #3: Battling Ropes Upper Body Workout Set a timer for 15 minutes for each circuit. Complete as many rounds of each circuit in that 15 minutes as you can. After 15 minutes is up, rest 2-3 minutes and move on to the next circuit. Record how many rounds you complete and try to beat it next time! Circuit #1: 10 reps Push Ups 20 reps Snakes 10 reps per side Rope Russian Twists Circuit #2: 10 reps Pull Ups/Inverted Rows 20 reps Outward Circles 15 reps per side Plank with Single Arm Waves Workout #4: Battling Ropes 30/15 Workout Set a timer for 30 seconds of work, 15 seconds of rest. Go from one exercise to the next, resting 15 seconds between moves. Once a round of the circuit is complete, rest 1 minute. Beginners may need to rest longer between rounds. Complete 6-8 rounds. Circuit #1: 30 seconds Jumping Jacks 15 seconds Rest 30 seconds Switch Stance Stage Coach 15 seconds Rest 30 seconds Rope Slams 15 seconds Rest 30 seconds Stage Coach with Reverse Lunge 15 seconds Rest 30 seconds Sidewinders Rest 1 minute Workout #5: Battling Ropes Unilateral 20/20/20 Workout Work for 20 seconds on each side then rest for 20 seconds before repeating. Complete 5 rounds of each exercise. Rest up to 2 minutes before moving on to the next exercise. Exercise #1: 20 seconds Unilateral Waves Right Hand 20 seconds Unilateral Waves Left Hand 20 seconds Rest Exercise #2: 20 seconds Unilateral Outward Circles Right Hand 20 seconds Unilateral Outward Circles Left Hand 20 seconds Rest Exercise #3: 20 seconds Unilateral Cross Body Waves Right Hand 20 seconds Unilateral Cross Body Waves Left Hand 20 seconds Rest Exercise #4: 20 seconds Rope Hook Right Hand 20 seconds Rope Hook Left Hand 20 seconds Rest For more Ropes Workouts and other full body routines check out our free workout library: