Sometimes, the simplest tools will give us the most impressive results. This is the case with Battle Ropes. One of the newest fitness crazes is based on working out with thick, giant ropes that are very similar to ropes used throughout the centuries for a wide variety of reasons, including the tug-of-war games you played as a kid.

But it turns out that Battle Ropes can give you a muscle strengthening, high-intensity cardiovascular workout that’s also low-impact and can cater to any fitness level.

So, the next time you pass by the Battle Ropes at AFAC gym, stop for about 10 minutes and give them a whirl. Research shows that 10 minutes of intense rope training can give you an effective full-body workout that increases cardiovascular fitness. In this blog we’ll discuss several Battle Rope workouts that you can slam through at our gym in Thornton.

Beginning Battle Rope Exercises at AFAC Gym

Before you start swinging Battle Ropes, make sure your rope is anchored property. The team at AFAC gym can help you with this if you have questions.

If you’re a Battle Ropes beginner, start by integrating a set of rope training at the end of your gym workout. Do a basic Alternating Single Arm Wave (explained below) for 30-second on/off intervals. Begin with 3-4 intervals and then, once you’re comfortable, work up to 6 intervals.

Just like any new exercise routine or piece of equipment you might try at the gym, make sure you’re completely comfortable and get plenty of practice before you push yourself to the limit. If you ever feel overworked or your form starts to fall apart, it’s time to take a break and recuperate. Then, complete your workout when (or if) you feel like you can handle it.

Alternating Single Arm Wave Workout

The Battle Rope Alternating Single Arm Wave workout is an excellent total body exercise that targets your shoulders. It also gets your heart rate pumping in the intense zone. Here’s how it works:

Grab the ends of the Battle Rope with both hands and hold them shoulder width apart in front of your hips.
Bend your knees in a quarter squat position with your feet shoulder-width apart, and keep your core contracted.
Explosively raise and lower one arm to create a wave with one end of the Battle Rope.
As that arm lowers, raise the other arm to create a wave with the other end of the Battle Rope.
Continue alternating your arms for 30 seconds. Then, rest for 30 seconds and do another 30-second rep until you complete your desired time or number of reps.

Once you’ve mastered the Alternating Single Arm Wave, try Double Arm Waves to amp up the intensity of the workout.

Double Arm Wave Workout

To ratchet up your Battle Rope workout, here’s how to perform a Double Arm Wave:

Grab the ends of the Battle Rope with both hands and hold them in front of your hips, shoulder width apart.
Stand with your knees bent in a quarter-squat position and your feet shoulder-width apart. Keep your core muscles contracted.
Explosively raise and lower both arms to create simultaneous waves with the battle ropes.
Repeat for 30 seconds, rest for 30 seconds, and then repeat the 30-second wave/rest intervals until you complete your desired time or number of reps.

More Advanced Battle Rope Gym Exercises

After you feel confident with the above Battle Ropes exercises, it’s time to add a few more to your gym workout. As with the previous exercises, do each set of these in a squat position. Be sure to plant your feet shoulder-width apart and stabilize your core.

Battle Rope Slam

The Slam is one of the best Battle Rope exercises for burning calories for fat loss. It also engages your shoulders, arms, back, and core (especially your abs). Here’s how it’s done:

Start with your feet firmly planted on the ground, with your knees slightly bent.
Make sure you have a strong grip on the rope and hold your abs tight.
Raise both ends of the ropes explosively overhead and slam them back down as hard as possible.
Repeat the movement in a fluid motion. Do not stop between slams. Make sure to maintain a good posture.
Continue for the desired amount of time, rest, and then repeat for the desired number of reps.

Battle Rope Circles

There are several variations of Battle Rope Circle exercises, but here are the basic instructions to complete this core-challenging drill.

Start with your feet firmly planted on the ground shoulder-width apart, with your knees in a quarter-squat.
Holding the ends of the Battle Rope securely, rotate each arm clockwise.
When all your reps are done, start rotating your arms counter-clockwise until you finish the set. Rest and repeat as required by your number of reps or time limit.
For this exercise, you can also rotate each arm outward (your left arm counterclockwise, your right arm clockwise) or inward (your left arm clockwise, your right arm counterclockwise).
Make sure you have a tight core as you rotate the ropes.

Battle Rope Chest Flies

https://www.youtube.com/watch?v=3fF6FlAzl38

This is a seriously challenging workout for your chest, arms, and back.

Start with your feet shoulder-width apart. Go into a quarter squat and keep your feet firmly planted on the ground.
Hold the ends of the Battle Rope in front of you throughout the exercise.
For this exercise, you’re going to flap your arms like wings, whipping both ends of the rope away from your body in tandem.
Bring your arms back in until they cross in front of you, and then back out quickly, as fast and as hard as you can.
Complete your desired number of reps or amount of time. Rest, and repeat as needed.

Battle Rope Exercises for a HIIT Workout at AFAC Gym

The following Battle Rope exercises are the most demanding yet! Done in succession, they’ll give you a taxing HIIT (high-intensity interval training) workout at AFAC gym.

Squat Jump Power Slams

Stand in a quarter-squat with your feet wider than shoulder-width apart.
Hold one side of the Battle Rope in each hand.
Lower the Battle Ropes to the ground with your arms extended. Your arms can be inside or outside your knees.
Lower your body into a squat, tighten your core, and then explosively jump into the air while you raise both hands overhead.
Land back down into a squat and forcefully slam the ropes onto the ground.
Repeat this move for 30 seconds, and then rest for 30 seconds.
Complete 3-4 sets.

Alternating Wide Circles

This exercise is like Battle Rope Circles described above, with a couple new twists to increase intensity.

Stand in a shallow squat with your feet hip-width apart.
Grip one end of the rope in each hand.
Tighten your core and move the right rope out to the right side in a circular motion.
Then, as you’re completing that circle, move the left rope out to the left side in a circular motion.
The trick here is to alternate sides so that you’re moving both ropes in a fluid circular motion, one after the other. Make the circles as big as you can.
Use the momentum to keep the circular motion going. Each arm will be moving independently, but in sync with the other arm.
Repeat for 30 seconds, then rest for 30 seconds. Do 3-4 sets.

Battle Rope Jumping Jacks

Make your heart rate jump while you work muscles in and around the shoulders, core, and obliques — all by holding the Battle Rope while you perform the jumping jacks you used to do in grade school.

Start by holding one end of the Battle Rope in each hand. Your arms should be by your side with elbows bent and feet hip-width apart.
Jump your feet outward as wide as you can while you bring your arms out and to the sides, keeping your elbows bent.
Lift the ropes above your head. If you’re a beginner, you can lift the ropes to shoulder height.
Slam the ropes back down as you jump your feet back together.
Continue the exercise for 30 seconds, then rest for 30 seconds. Complete 3-4 sets.

Looking for Even More Battle Rope Gym Exercises?

This video will show you how to do 45 different Battle Rope exercises! Do you really need to know that many variations? No, just 3-5 will do for a good session, but adding variety to your workouts will keep things interesting, challenging, and fun. Pick and choose and get your Battle Ropes ready!

Win the Fitness Battle With Battle Ropes at AFAC Gym

Battle Ropes are an essential tool to have in your fitness arsenal when you’re trying to build muscle, lose weight, and improve cardiovascular fitness. And, because the ropes create tension from various angles that are tough to reach with traditional weights, they’ll confuse your muscles into making gains you didn’t know were possible.

The personal trainers at AFAC gym are here to help you incorporate Battle Ropes into your regular workouts. As the best gym in the Thornton area, this is just one of the many ways that we strive to support all members as they seek to meet and exceed their fitness goals.

To learn more about our gym near you and how to become a member, please stop by or call to speak to a member of our staff. You can also contact our gym owner, Susan, at 720-849-0245 or susan@adventurefitness.club for assistance.

To read more articles from Adventure Fitness Athletic Club, check out our Adventure Corner blogs by clicking here.