By Dr. Levi Harrison
The Battling Ropes are a great way to increase core and cardiovascular fitness. This type of exercise routine will improve stamina and strength. It is imperative to execute all movements with proper form and focused intention. I use the battling ropes for my personal fitness routines and while training my clientele.
Let’s get started.
#1. Warm up for 15-20 minutes on a bike, stair stepper machine or your preferred aerobic equipment.
#2. Stretch for 10-15 minutes. Stretch your hamstrings/ quadriceps, as well as your triceps/ biceps and back before beginning your battling ropes.
#3. Begin by holding both ends of the rope with your feet at shoulder width apart. Keep your knees slightly bent and back straight. Consider doing all battling rope exercises for 25-50 repititions for 2-3 sets.
#4. 1st exercise: Begin whipping both sides of the rope up and down together while bringing your hands higher than your shoulders.
#5. 2nd exercise: Alternate the whipping action with the right hand up when the left hand is downward.
#6. 3rd exercise: Walk forward and back while whipping the ropes but stay in a squat position.
#7. 4th exercise: Whip the ropes in an alternating motion while doing lunges to the front and side while alternating legs.
#8. 5th exercise: Alternate the whipping ropes in a circular pattern and doing jumping squats.
#9. 6th exercise: High Level exercise- Perform the alternating rope exercises while standing on the Bosu ball dome. Consider reversing the Bosu ball and standing on the flat side of the Bosu for an even higher level of intensity.
#10. 7th exercise: High Level exercise- Do the alternating whipping motion with the ropes while sitting on the stability/Swiss ball. Superior level training can be done by kneeling on the stability ball. Get assistance with this exercise.
Stretch out after your workout. This is IMPERATIVE to have a safe and effective workout.
Please enjoy this moderate Battling Ropes workout. Remember to go at your own pace. Check with your doctor or health care provider before performing any exercise program.
Keep on Exercising! Exercise is Life!!
Dr. Levi Harrison
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