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This 8 Move Battle Rope Workout is Perfect for Fat Loss and Fun!

Updated: Apr 25, 2020

Whip, wave, slam, beat up some belly fat, and feel fierce! How?





Ever try Battle Ropes! You know, those things on the floor of the gym that may intimate many

  • They blast fat. ...

  • They sculpt muscles. ...

  • They increase mobility. ...

  • Likelihood of injuries is low. ...

  • They're good fun to use...

  • Make anyone feel like a powerful warrior, and they are...

  • They’re super effective for total-body conditioning.

  • Burn fat, increase your cardiovascular endurance, and tone your arms all at once.

  • They raise your heart rate and get you sweating, but they'll also improve your core and shoulder strength.

  • Give you the power, strength, and endurance necessary to get you ripped, the battle ropes will provide all of it and more

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4 REASONS TO ADD BATTLE ROPES TO YOUR WORKOUT ROUTINE


1. VERY VERSATILE FITNESS TOOL

  • As an added bonus, Battle ropes vary in length, weight, and thickness. like dumbbells and kettlebells, a trainer or gym's must-haves.

  • Battle Ropes, often called ropes, look similar to the ones used climbing , except now they are being used for a variety of other exercises.

  • A "double punch" tool for building total-body muscular strength. (American non Exercise)

  • Normally between 30 – 50 feet in length, 1 -2 inches in thickness, and anchored around a pole so you can hold both ends of the ropes

  • Thicker and longer ropes will make exercises more advanced.





2. TOTAL BODY EFFECTIVENESS

Battlerope (BR) interval training is a low-impact, total-body, and intense metabolic modality. In recent years, its popularity has increased in various populations, from general health and fitness trainees to professional athletes. (Journal of Strength and Conditioning Research)

  • This exercise involves total-body muscle activity

  • Battleropes involves multiple physical fitness dimensions and total-body muscle capacity, including aerobic capacity, muscular endurance (upper-body and trunk), and power (lower-body) .

  • It may be a highly effective method by which basketball players can enhance multiple aspects of physical fitness (aerobic, upper-body anaerobic power, upper- and lower-body power, agility, and core muscle capacity) and shooting accuracy

  • “The ropes are a great tool for fat loss and overall strength because it allows anyone, at any level, to spike their heart rate in short bursts improving cardiovascular output; giving you a whole lot of bang for your buck,” Rachel Prairie, NASM-certified personal trainer at Anytime Fitness, tells Health.com.

  • These long, thick ropes work your cardio levels to the max while enhancing your grip, strength, conditioning, and overall level of work capacity. They're great for cardio and general physical fitness. When maneuvering battle ropes in a variety of both linear and circular motions, the idea is to peak your heart rate, says Bodybuilding.com




3. INTENSE METABOLIC MODALITY

  • 30-second bursts followed by 60 seconds of rest will boost your cardio capabilities as well as your metabolism. (Journal of Strength and Conditioning Research)

  • Fountaine and Schmidt (2013) concluded that using 15-second intervals of rope exercises provided an effective, vigorous intensity workout comparable to other forms of interval training.


Anyone who has ever whipped, waved, or slammed battle ropes for a 10 -30 consecutive seconds knows how quickly performing the exercise moves can take your breathe away. In a recent study (Fountaine et al., 2013) explains the specific amount of work being down, which was previously unknown. Study participants committed to a rope workout that consisted of:

  • 10 minutes total time

  • 10 intervals of 15 seconds work and 45 seconds rest

  • Double Arm Wave Exercise

The study revealed that the participants peak oxygen consumption were reported at just over 35 ml/kg/min, or about 10 METS. What is a MET? When we sit at rest we expend energy. One MET is equivalent to the amount of energy expended when sitting at rest. The exercise performed during 15 second intervals would therefore result in burning ten times as much energy as sitting at rest. Peak heart rate at these times was 91% of age predicted heart rate maximum.


BOTTOM LINE: A 10 minute session of rope training can be classified as vigorous intensity exercise comparable to interval training. (Fountaine et al., 2013)


4. ALLOW CREATIVITY

  • ,There are a number of other common movements that can be done with the ropes using your imagination, safety, and proper bio-mechanics.


Bio-mechanical Tip: It is easy for the momentum of the rope to pull the body forward out of alignment, especially when performing common movements such as that can be done without the roper. Just remember, when using a battle ropes, follow proper safety principles and bio-mechanics such as, monitoring proper alignment of the spine.


Proper Form is important!




Battle ropes are a magnificent way to build muscle, blast fat, and burn calories!

  • Pick 10 moves

  • Do the move for 20 seconds

  • Rest for 40 seconds

Do this for 10 - 20 minutes.


Watch @culiv8thyself demonstrate 8 ways to blast belly fat with Battle Ropes




Examples of common repeated movements using battle ropes include the following exercises:


  1. Alternating Waves

  2. In-Out Waves

  3. Power Slams

  4. Hip Toss

  5. Seated Hip Toss

  6. Couterclockwise

  7. Side-to-Side Waves

  8. Shuffle





There are many ways that battle ropes can be utilized for interval work.




The exercises in the above videos include 12 battle rope exercises considered to be good fast weight loss demonstrated by Adrian Bryant in regular and modified formats.


1. Alternating waves

  • Like upper body sprints


2. Hip toss.

  • MMA fighter fav (I've heard).

  • According the Adrian Brant, the trainer in the above video, this move works your obliques or the muscles around your love handle area. He suggests when doing this move to pretend like you are throwing somebody around. To do the hip toss faster, pretend that you are throwing him/her right back to other side and never giving them a chance to rest.

3. In & out waves


4. Seated hip toss.

  • like doing the Russian twist love handle or oblique exercise.


5. Waves (double waves).

like the alternative battle rope wave but using both arms


6. Counterclockwise


7. Clockwise


8. Jumping jacks


9. Power slams

  • Want to feel like the incredible hulk? Do this move. According to Adrian, you may feel like I'm tearing up the ground causing earthquakes when I do it, so when you do it imagine that you are trying to cause a crack in the ground.


10. Side-to-side waves

  • It may not look like it, but this exercise is kind of a rest move since it is one of the easiest to many, don't slack when you do it.

  • As with battle rope hip toss, you can pretend you are flinging someone from side-to-side without giving them time to rest.


11. Shuffle

  • A favorite of many fitness trainers because this exercise uses your upper and lower body muscles.

  • Quickly shuffle to one side, whipping the rope and shuffling at about the same tempo. When you’re ready to shuffle back, lower your body into a squat and shuffle in the opposite direction.


12. Ski steps


You can incorporate these 12 battle rope exercises in any order into a weight loss workout by

  • doing 1,2 or all of these exercises in a battle rope workout (which Adrian Bryant will soon release later) where you go thru all 12 battle rope exercises by doing each exercise for 10-to-30 seconds going all out or as hard as you can followed by a 10-to-30 second rest so...

  • Do a simple 30 second on and off battle rope interval then going thru all 12 of these battle rope exercises just once would take you exactly 12 minutes. Rest for 1 minute and then do it again for a full 25 minute battle rope weight loss fat burning workout!


You will not lose weight without good nutrition. Have you tried tried being a KETO BABE?





When Jacki-Lynn, M.ED added Battle Ropes to her workout routine "Red Sonja" became her new alter-ego. The internal power felt after slamming and whipping around an imaginary person made her feel like a supernatural being without supernatural powers but capable of defeating any obstacle with her own physical abilities. That is the beauty of BATTLE ROPES.


Watch Jacki-Lynn, M.ED as she battles her 70 year old father and the rest of her family in a one-minute Battle Rope competition.






Join the May 2020 KETO BABE BODY TRANSFORMATION CHALLENGE.

The May Fitness Focus: BATTLE ROPES.


Get your Battle Ropes today so you will be ready to start the KETO BABES BATTLE ROPE CHALLENGE in MAY 2020. To register, visit www.linktr.ee/theketobabeschallenge.


The Products


Get your battle ropes and get waving, slamming, and whipping!

  • For various battle ropes between 10- and 50-feet long, Cultiv8Thyself has what you need.

  • Shop battle ropes for everyone from kids to elite competitors.


PREGNANT WOMEN

During pregnancy exercise is important for improving energy, sleep, mood and preparing for childbirth. However, this it's absolutely not the time to diving into an intense weight-training program. Please consult your physician before adding intense training to your program (actually, all under medical care of a physician).

BATTLE ROPES...

  • Give them a try.

  • Share your favorite exercise with the battle ropes on our Facebook page. Film yourself. Beginning and progress/results after a few weeks.

  • Follow @cultiv8thyself

  • Send a video of your efforts, progress, results and transformation for cultiv8thyself@gmail.com.

  • Also, leave a comment below letting us know what results you see from adding battle ropes to your fitness routine!


Jacki Lynn - M.Ed (Human Potential Coach)



Sources:


Disclaimers:

"As an Amazon Associate I earn from qualifying purchases." 

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