This Battle Rope Workout Is Beginner Friendly — But Not Easy
Wondering what to do with those heavy battle ropes at the gym? Don't walk right past them simply because you aren't sure how to use them or think they're reserved for more advanced exercisers. There are plenty of killer exercises you can try, even if you're a newbie. And battle rope workouts offer some major benefits: One study in the Journal of Strength and Conditioning Research found that 30-second bursts of battle rope exercises followed by one-minute rest intervals are the best way to maximize your cardio benefits.
Ready to throw it down? Try this stamina-building battle rope workout designed by Justin Flexen, a NASM-certified personal trainer, AFAA-certified group fitness instructor, and senior manager of trainer operations at Beachbody. And, so you feel comfortable and confident picking up a set of battle ropes next time you hit the gym, each move is demonstrated by Beth Lewis, a NASM-certified instructor strength coach at Soho Strength Lab.
Because it's easy to scale down battle rope exercises (you just slow down your pace), this battle rope workout is beginner-friendly, but can still be challenging AF. If you want to include more than just battle rope exercises into your routine, though, steal some of these moves and mix them with some free-weight and bodyweight exercises to create the perfect circuit workout.
8-Move Battle Rope Workout
How it works: Perform each battle rope exercise for 30 seconds, then rest for one minute before moving on to the next move. When you get to the end, rest for one minute. Repeat the circuit three times.
Double-Arm Wave
A. Start with feet hips-width apart, toes pointing forward and knees slightly bent. Grip the ropes with palms facing the floor and move both arms at the same time up, then down, using full range of motion. Keep a brisk pace.
Repeat for 30 seconds.
Single-Arm Wave with Squat
A. With feet hips-width apart and toes pointing forward, sit into a deep squat, thighs parallel to the floor. Grip the ropes with palms facing the floor.
B. Maintain the squat position while moving each arm one at a time, making two waves up, then two waves down.
Repeat for 30 seconds.
Single-Arm Wave with Jump Squat
A. Start in a deep squat position, then start single-arm waves.
B. Jump into the air, landing softly back into squat position. Continue jumping while moving arms.
Repeat for 30 seconds.
Reverse-Grip Wave with Lunge
A. Stand with feet together. Grip the ropes with palms facing upward, keeping elbows close to rib cage.
B. Begin single-arm waves, then step left leg back into a lunge.
C. Step feet together and lunge on right leg with arms still moving. Continue alternating while moving arms.
Repeat for 30 seconds.
Hip Toss
A. Stand with feet hips-width apart. Grip the ropes with palms facing inward, keeping hands close together.
B. Move ropes from right hip up and over in a rainbow shape toward left hip. Focus on keeping torso upright and abs engaged.
Switch sides; repeat. Continue alternating for 30 seconds.
Double-Arm Wave with Burpee
A. Start in a deep squat position. Do three quick double-arm waves, then drop the ropes and jump into a push-up position.
B. Complete one push-up before jumping back up and grabbing the ropes again.
Repeat for 30 seconds.
Arm Circles
A. Stand with feet hips-width apart. Grip the ropes with palms facing the floor, arms extended, keeping elbows close to rib cage.
B. Circle arms inward three times, then outward three times.
Repeat for 30 seconds.
Power Slam
A. Start in a deep squat position. Grip the ropes with palms facing inward and bring them up overhead.
B. Slam the ropes to the ground in one powerful motion, while focusing on keeping chest upright.
Repeat for 30 seconds.
