So for all my new clients that come and book coaching sessions with me, I love to introduce to them a very new way of exercising which includes a very particular heavy rope that seems like it's used to tie ships to the dock! This of course, are battle ropes. These monsterous ropes are typically 20 - 40 lbs in weight and is easy to assemble and work with. You can go here to see a full list of work outs that you can perform with battle rope but i'm particularly going to introduce some of the easier and beginner level work outs that you can try at home.
So what are some beginner level work outs that you can perform with? The very first that I would recommend would be the basic alternating waves.
Take a look at these gif below and how to perform them
The Alternating Waves
To perform this move, you need to first anchor the ropes to something sturdy such as a pack of weights, a column, some kind of piller, or even a tree if you're outside. You can also used specialized battle rope anchors made specific to help keep the battle rope from wear and tear but the choice is yours.
After anchoring the rope, proceed to stretch out an even length for both your left and right arm and start by pulling the rope straight and alternatively bringing your arms up and down to perform a wave motion.
The second part of the work out is to quickly drop the ropes to the ground and perform a quick burpee and continue doing waves. Do this in 8 sets. Much like the gif below, you can place towels on the ground to give your hands a soft cushion as you'll need to continue holding the ropes as you do your burpee to remain consistent and quick while performing this move.
See the gif below:
So what are some beginner level work outs that you can perform with? The very first that I would recommend would be the basic alternating waves.
Take a look at these gif below and how to perform them
The Alternating Waves
To perform this move, you need to first anchor the ropes to something sturdy such as a pack of weights, a column, some kind of piller, or even a tree if you're outside. You can also used specialized battle rope anchors made specific to help keep the battle rope from wear and tear but the choice is yours.
After anchoring the rope, proceed to stretch out an even length for both your left and right arm and start by pulling the rope straight and alternatively bringing your arms up and down to perform a wave motion.
The second part of the work out is to quickly drop the ropes to the ground and perform a quick burpee and continue doing waves. Do this in 8 sets. Much like the gif below, you can place towels on the ground to give your hands a soft cushion as you'll need to continue holding the ropes as you do your burpee to remain consistent and quick while performing this move.
See the gif below: