Battle Ropes For A Fat Shredding Workout

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If you want to melt fat & workout like a maniac then you will love battle roping!  Training with battle ropes is no joke.  It combines strength, core, explosiveness and cardio. In 20-30 min. you can get in a hardcore and efficient workout that will make you feel like you worked your butt off for a solid hour.   No matter what your fitness level is, you can train with battle ropes if you have the heart and aren’t afraid to work hard.

This is a workout I put together and did last week.  It is tough but it’s worth it!  You can adjust the time to accommodate your fitness level.  Complete Battle workout #1 then move into the ab circuit. Complete 2 rounds of the ab circuit then repeat the entire workout, starting at Battle workout #1.  If you can keep going, move on to Battle workout #2 with a different ab circuit.  The sequence is the same.

Battle workout #1

Alternating waves:  25 sec. work; 15 sec rest

Double arm waves:  25 sec. work; 15 sec rest

Grappler Hip Toss (pic above):  25 sec. work; 15 rest

Snakes (looks like your making lateral waves):  25 sec. work; 15 sec. rest

*beginners-rest 30-40sec.

Abs circuit:  complete 2 rounds

V-up with medicine ball or stability ball for modification:  15x

One arm and one leg Planks:  hold for 5 sec and switch for 45 sec.

*modify by only lifting your leg

Flutter kicks:  20x (count is one on each leg)

-repeat entire workout 2 more times

Battle workout #2

Power slams:  25 sec. work; 15 sec rest

Alternating waves:  25 sec. work; 15 sec rest

3 Power slams and 1 burpee:  25 sec. work; 15 sec. rest

Jacks with ropes:  25 sec. work; 15 sec. rest

Abs circuit:  complete 2 rounds

Bosu crunch 15x

Side plank with a crunch:  10 each side

Scissors:  20x

048I was in maniac mode with my hair flying! LOL!  This is the 3 power slams with a burpee.

If you have wrist issues then you will want to monitor your workout time so they don’t bother you.  My wrists are tiny and they were starting to get sensitive by the end of this workout.

I have vids up on my business facebook page and on instagram.  You can find my accounts by going to my website, http://www.totalbodyandmind.net, and clicking on the icons.

 

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