Battle ropes for full body workout can help break up the mundane routine.
Battle ropes are a type of free weight because they can be used in many different directions. This makes it possible to work in different planes of motion working many muscle groups.
Most of the time, I will do my battle ropes on a HIIT (high intensity interval training) day to increase cardio and work my whole body. If you are interested in more information on a HIIT workout, check out this post here.
Battle Rope Resistance
You can adjust the resistance of the battle ropes by moving closer or further away. By moving away from the anchor point and having less slack will decrease the resistance. And conversely, moving closer to the anchor point and having more slack will increase the resistance.
Grips
- Neutral: palms are facing each other with the thumbs pointed forward at the anchor
- Overhand: palms facing toward the ground
- Underhand: palms are facing upward
Exercises
Waves: regular, high, low
Jacks
Lunge wave and side lunge wave
Circles: clockwise and counterclockwise
Exactly as it sounds rotating in the different directions.
Fly whip
Power slams
Side to side
There are different ways you can perform sets and repetitions of a battle ropes workout. I prefer to perform each of the exercises for 1 minute with 30-45 seconds rest in between.
If I am only doing battle ropes that day, I will choose 10 of the above exercises and do 2-3 rounds of 1 minute each. But you can do more or less rounds and even change up the time as well.
On a HIIT day, I will choose 2 of the battle ropes exercises and add it in to my workout routine.
Doing a quick search online, battle ropes have a price range of $50-200. In my opinion, they are a good investment for the price and recommend getting them at home. We get most of our equipment from Rogue Fitness, check out that website here.
If you go to a gym, look for them because battle ropes for full body workout can help shake up a routine.