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6 Fat-Blasting Ways to Use Battle Ropes

  • James Farrell

    Kneeling Waves

    Targets shoulders, arms, abs, obliques

    • Kneel on floor with your left side facing ends of rope; hold ends in each hand, elbows by sides and hands pointing to left.
    • Create alternating waves by quickly lifting right hand near shoulder level while lowering left arm toward floor.
    • Continue alternating as rapidly as possible for 30 seconds.
    • Switch sides (to face opposite direction) and repeat.
    • Do 2 sets.
  • James Farrell

    Switch-Step Press

    Targets shoulders, arms, legs

    • Holding ends of rope in each hand, palms facing each other, stand with feet hip-width apart.
    • Step right leg back, bending left knee 90 degrees, then lift rope ends, extending arms overhead.
    • Quickly whip rope to floor, switching leg positions (right leg steps forward, left leg steps back) as you lower.
    • Raise rope ends overhead as you switch leg positions once more.
    • Continue alternating sides for 30 seconds. Do 2 sets.
  • James Farrell

    Wood Chop

    Targets shoulders, arms, abs, obliques, legs

    • Holding ends of rope in each hand, palms facing each other, stand with feet hip-width apart.
    • Step left leg back and bend right knee 90 degrees as you twist torso to right, bringing ends of rope by right hip.
    • Raise ends overhead toward left as you twist torso to left, simultaneously switching leg positions (left leg steps forward with knee bent, right leg steps back). Whip rope down, bringing hands by left hip, in a wood-chopping motion.
    • Reverse motion back to right twist position and continue alternating for 30 seconds.
    • Do 2 sets.
  • James Farrell

    Cowboy Plank

    Targets shoulders, arms, abs

    • Start on floor in full plank position facing rope, balancing on palms and toes (step feet wide apart for stability); hold end of rope with left hand.
    • Keeping hips level and body still, whip rope by lifting left arm to shoulder level and quickly lowering it back down.
    • Continue for 30 seconds; switch arms and repeat.
    • Do 2 sets.
  • James Farrell

    Corkscrew Twist

    Targets shoulders, biceps, abs, butt, legs

    • Stand with feet slighty wider than shoulder width, holding ends of rope in each hand, palms pressed together.
    • Lower into a squat and, keeping bent elbows tucked by sides, spin rope clockwise for 30 seconds.
    • Reverse direction, spinning rope counterclockwise for 30 seconds to complete set.
    • Do 2 sets.
  • James Farrell

    Balance Whip

    Targets arms, abs, butt, legs

    • Holding ends of rope in each hand, palms facing each other, stand with feet hip-width apart.
    • Lift right leg behind you, balancing on left leg, knee slightly bent.
    • Raise and then lower both arms simultaneously to whip rope up and down, creating a wave pattern.
    • Continue for 30 seconds, then switch legs and repeat. Do 2 sets.