The 10-Minute Battle Rope Workout You Need to Try
Battle ropes earned their badge-of-honor name for a reason: They’re your one-and-done, strong-body weapon. In fact, working out with them for eight weeks improved athletes’ aerobic fitness and upper- and lower-body power more than sprints did, according to a recent study. But if all you know is the standard wave, it’s time to expand your arsenal.
We tapped Janeil Mason, an instructor at New York City’s cold-workout studio Brrrn, for some fresh, show-off drills. Now grab a rope, loop it around a sturdy anchor, and get to work!
[Looking to start cross training but don’t know where to start? The Beginner’s Guide to Strength Training will teach you all the fundamentals to get the most out of your weight session, priming you for stronger miles in the saddle.]
Time: 10 minutes
Equipment: Battle Ropes
Good for: Arms, shoulders, abs, core
Instructions: Complete these three moves, in any order, as a circuit. Perform each for 30 seconds, resting 15 seconds in between. Repeat the entire circuit four times.
Seated Drummer
How to: Sit cross-legged while holding rope handles, palms facing each other. Engage core as you alternately raise and lower each arm so ropes make waves, keeping handles at or below chin level. Start with knees bent, feet wider than shoulders. Grab handles with palms facing each other. Whip ropes up and over to right side, using abs to keep body facing forward. Repeat motion toward left side; continue alternating sides.
Battle Slam
How to: Start in a low squat, feet wider than shoulders. Grab handles with palms facing each other and raise them above shoulders. Powerfully slam both ropes down at the same time; repeat.
Lateral Whip
How to: Start with knees bent, feet wider than shoulders. Grab handles with palms facing each other. Whip ropes up and over to right side, using abs to keep body facing forward. Repeat motion toward left side; continue alternating sides.
This article originally appeared in the March 2019 issue of Women’s Health.
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