Battling Ropes Exercises - 22 Battling Ropes Moves and 5 Workouts
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- Опубликовано: 22 авг 2024
- These Battling ropes exercises are a great way to get a full body workout. In This video learn 22 different battling rope moves and 5 battling ropes workouts for full body conditioning. Battling Ropes are a versatile training tool that you can use to work your entire body and improve your cardiovascular conditioning.
You can use the ropes to build an aerobic base, improve your lactic threshold or even increase your power.
At the same time that you can improve your cardiovascular conditioning, you can also develop functional full body strength.
There are two basic movements we do in our Battling Ropes Training - Waves and Pulls, which are drawn from John Brookfield’s Battling Ropes Training System. In this video we are focusing on the waves movements. (Pulls video coming soon!)
The wave movements on the battling ropes is important because it not only helps you develop greater power, but also helps you be able to maintain that power and intensity for a longer period of time.
The 22 Moves.
1. Alternating Single Arm Waves
2. Stage Coach
3. Rainbows
4. Sidewinders
5. Rope Slams
6. Outward Circles
7. Snakes
8.Tsunamis
9.Unilateral Waves
10. Unilateral Outward Circles
11.Unilateral Cross Body Waves
12. Rope Hook
13. Switch Stance Stage Coach
14. Alternating Arms with Side Shuffle
15. Stage Coach with Reverse Lunge
16. Alternating Arms with Side to Side Lunge
17. Alternating Waves with Get-Up Lunge
18. Sidewinders with Forwards and Backwards Walk
19. Rainbow With Lunge
20. Rope Russian Twists
21. One Arm Plank Waves
22. Jumping Jacks
The 5 Battling Ropes Workouts:
Workout #1: Battling Ropes Interval Workout
Perform 3-6 rounds of each exercise. Rest for 1-2:30 minutes between rounds (1 minute advanced, 2:30 beginner). Rest 2-3 minutes between circuits.
CIRCUIT #1:
1 minute Stage Coach
CIRCUIT #2:
1 minute Alternating Arm Waves
CIRCUIT #3:
1 minute Sidewinders
CIRCUIT #4:
1 minute Rainbows
Workout #2: Battling Ropes Tabata Workout
Complete 8 rounds of each exercise, working for 20 seconds then resting for 10. After completing 8 rounds of the exercise, rest for up to 2 minutes then move on to the next exercise.
Exercise #1:
20 seconds Alternating Arms with Side Shuffle
10 seconds Rest
Exercise #2:
20 seconds Rainbows with Lunge
10 seconds Rest
Exercise #3:
20 seconds Alternating Waves with Get Up Lunge
10 seconds Rest
Exercise #4:
20 seconds Sidewinders with Forward, Backward Walk
10 seconds Rest
Exercise #5:
20 seconds Alternating Waves with Side to Side Lunge
10 seconds Rest
Workout #3: Battling Ropes Upper Body Workout
Set a timer for 15 minutes for each circuit. Complete as many rounds of each circuit in that 15 minutes as you can. After 15 minutes is up, rest 2-3 minutes and move on to the next circuit. Record how many rounds you complete and try to beat it next time!
Circuit #1:
10 reps Push Ups
20 reps Snakes
10 reps per side Rope Russian Twists
Circuit #2:
10 reps Pull Ups/Inverted Rows
20 reps Outward Circles
15 reps per side Plank with Single Arm Waves
Workout #4: Battling Ropes 30/15 Workout
Set a timer for 30 seconds of work, 15 seconds of rest. Go from one exercise to the next, resting 15 seconds between moves. Once a round of the circuit is complete, rest 1 minute. Beginners may need to rest longer between rounds. Complete 6-8 rounds.
Circuit #1:
30 seconds Jumping Jacks
15 seconds Rest
30 seconds Switch Stance Stage Coach
15 seconds Rest
30 seconds Rope Slams
15 seconds Rest
30 seconds Stage Coach with Reverse Lunge
15 seconds Rest
30 seconds Sidewinders
Rest 1 minute
Workout #5: Battling Ropes Unilateral 20/20/20 Workout
Work for 20 seconds on each side then rest for 20 seconds before repeating. Complete 5 rounds of each exercise. Rest up to 2 minutes before moving on to the next exercise.
Exercise #1:
20 seconds Unilateral Waves Right Hand
20 seconds Unilateral Waves Left Hand
20 seconds Rest
Exercise #2:
20 seconds Unilateral Outward Circles Right Hand
20 seconds Unilateral Outward Circles Left Hand
20 seconds Rest
Exercise #3:
20 seconds Unilateral Cross Body Waves Right Hand
20 seconds Unilateral Cross Body Waves Left Hand
20 seconds Rest
Exercise #4:
20 seconds Rope Hook Right Hand
20 seconds Rope Hook Left Hand
20 seconds Rest
For more Ropes Workouts and other full body routines check out our free workout library:
redefiningstren...
#1 How on earth are there 23 dislikes for this video? #2 Watching this video in particular makes you realise just how many things we miss, even as trainers. Such awesome variations we forget or never think of. Thank you RS!
Thanks Gary! :-) Glad you like the video!
It’s called potato chip eating, fat belly folk
Genuwine6799G LMAOO 😂😂😂
Looks awesome training a client with some of these tomorrow definantly and doing all of this myself spectacular
Because they can’t do them lol
Wow! this lady has some serious strength and stamina. This is not easy.
haha thanks!
@@redefiningstrengthOC I will have
@@redefiningstrengthOC which size rope do you use? I'm in the process of buying one but can't decide which direction to go...
Amazing compilation of all possible rope exercises....am speechless....will definitely do these
Wow! Made me want to get up and try some of these next time I’m at the gym. You’ve unlocked some innovative movements.
The ropes are durable and just like the ones at the gym. ruclips.net/user/postUgkxTFxba6lNeHrZaHoY_LXe6ZzmMfaipnwu Caution: I bought the 50 feet ropes and they are long and heavy so make sure you have the space (I do have the space). If I was to do it again I would probably get a shorter version as 50 feet (25 feet each side) is a little long.
The best Battle Rope info. I've come across. Thanks
Thanks!
I had mine in the closet for 3 years. I pulled them out tonight. I’ll, start this week 👍
Excellent. I was completely inspired.
One of the BEST battle rope vids.
I've recently gotten ropes myself, and just watching this makes my body ache. Definitely going to be saving this and using this as best as I can.
Start slowly. I recommend practicing the alternating arm and even stage coach, rainbows and sidewinders to start. Just those few basic ones. Start with shorter intervals and longer intervals of rest. Say even 20 seconds of work, 40-60 seconds of rest. Don't try to include all of the moves only pick a few and specific those that I mentioned :-) If you have any questions, let me know!
Redefining Strength thanks! if I have questions I will definitely ask!
Awesome!
Just found this battle rope video and it is the best by far! So many variations that I never even thought of doing. I love that you put the workout list on here too. To the battle ropes!!!
Have fun! Glad you enjoyed the video!
Thank you, thank you, thank you!!! I've been lazy for three months your video get me back to the gym. Thank you again.
Wow, been training for 15 minutes/day with my battle ropes, today i tried all these variations and guess what, oooffff! Its too tough doing all these even for 20 seconds each!
Too cool, thanks a lot.👍👍
You are still the best out there, i don't waste my time learning from anyone else on you tube. I wonder if you ever sleep, how do you have time to always come up with some different move??? keep it going Cori!
Aw thanks! hehe plenty of sleep. It's key to recovery :-P
This woman is incredible!
John Coleman Thanks John!
Omg this woman is a hero, such creative options to tackle. Amazing thank you ❤
Your battle rope video is the best! I watched a lot but yours is a cut above!
Ropes are epic. Teacher must be in top form for all of these
hey! great content! you're very methodical and full of substance. me and my girlfriend enjoy your work. keeping putting out great content!
Thanks!
I discovered battle ropes a few months ago and it's proven to be an integral part of my workout; great HIT, many variations and just downright fun, my body fat percentage is about 2% lower so far.
Aw yay! So glad you're enjoying your Battle Ropes training!
Wow. So many moves. It’s more fun watching than doing.😊
Never knew many exercises for ropes before this video, love the one arm plank one. Well done.
Really cool 😎 battle rope workouts. Thank you for sharing
Finally a good video for battle ropes. Thanks so much.
Thanks! Glad it helps!
Watching you I feel like an amateur. Awesome job!
+Patrick Botha Highly doubtful! Hopefully just gave you some new ideas! :-)
Thanks for the great video I have recently become a Battle Rope convert so much better than endless running or peddling I was struggling with variation in my rope routine I certainly am not anymore thanks again
I do this workout one a week and it really help me. Thank you so much .
Just received my new battle ropes, completely inspired by your video! Cant wait to get started. You do make it look so easy tho, just gave a couple a quick test and my oh my! Such fun! Love track too. Thanks for such awesome, very well put together content
+Vanessa Evans Exciting! Enjoy! They are super fun. Start with shorter intervals of work and longer intervals of rest and build up. You can use these to build endurance or stick with the short intervals and go for power!
Amazing Video!! Amazing variations and keeps it exciting thanks so much!!! ⭐️⭐️⭐️⭐️⭐️
Yes i liked it thanks im going to try with my clients
Nice I love workout this everyday thank u for sharing idea 🙌
Huge bang for the buck here!
First time doing battling ropes this morning and I loved it...luckily I watched this video a couple days ago and kept switching my variations up so as not to get too tired from only one style.
Glad you had fun! :-)
Thank you for sharing. I enjoyed some of the variations. I absolutely love your posting and funk Roberts is another favorite of mine. Excited to see the both of you collaborating in one of your videos. You are awesome. thanks
Thanks Melissa!
Oh My God Your awesome. Thank you this is very motivating !!
Glad it helps!
Great resource, thanks
This is excellent!! I love all your videos. You have great ideas....think outside the box!
Im losing calories in my eyes just by watching this
hehe eyeball sweat :-P
hehe eyeball sweat :-P
CWTW 😂😂😂
ahah
😂😂😂😂🤣🤣
Outstanding video! Thanks yall
Great Ideas. Your form is good too. Great video. Thanks a lot.
nina mueller Thank you Nina!
Just wow .. thanks for guiding
Just got one thank for great ideas . 👍
Marvellous workouts , thank you for the workout explanation video
Awesome lady. i am going to try it out at the gym today.
Have fun!
Madam
Really gr8 video. Can you please make video for same exercises for home without rope but with some alternate replacing rope. It would be really gr8 help
Nice video. I've added the Tsunami to tomorrow's workout. Thanks for the share.
+Louis Allen Thanks! Hope you enjoyed the Tsunamis!
This was absolutely awesome thank you
Great stuff!
Tried out workout number one today, great workout. I will continue to try and do about 2 of these a week to improve upper body strength. I just found this channel and really glad I did, nice workouts.
Aw yay! Glad it helped!
Hi. could you please tell me what length rope for beginners? Many thanks in advance. Love your videos.
Whos ready for that saturday workout sesh?
THIS VIDEO IS THE BEST THANK YOU SO MUCH FOR THIS GREAT ROPE WORK OUTS FOR ME TO DO
haha No problem! Enjoy! If you want more workouts or even a 9 week program, I do have one on my site :-)
Simple et toujours efficace ses vidéos
Thanks!
Love the music 🎶 ❤
Super awesome 😍
Thanks ❤❤❤
i recently started rope training and i love it....i saw many new exercises in your video....thanks..
Glad to provide some new ones!
Impressive workout! Thank you for all the new ideas to bring to my rope workout, much appreciated!
Awesome! Have fun!
Tried a bunch of these and it was very difficult but the pump was amazing! Fun alternative to boring treadmills and ellipticals. @@redefiningstrengthOC
She is such a bad ass! I will be doing this tomorrow!
Brilliant!! You’re my go to !!
you are so cool! best workouts!!!
bahaha thanks!
Thank you 🍎🍉🍒
Very innovative and heavy workout stuffs...also it's very effective for arms and Cardio as well...
For sure! A great upper body and cardio workout. Even full body when you pair together the ropes and lunges and such!
Great video. Awesome cardio workout and even more awesome arm workout!!
YAAASSS! And thank you!
hot dayum lady you made this look easy ill be trying some tomorrow i just got sone with my morning routine and im burnt ill be subscribing and looking for more
Good job
I like your videos. Very suitable for me, a person who exercises from home. This video makes me want to buy a rope. It looks easy when you perform these exercises, but I know I'm going to have a great time.
It will be so fun! Perfect cardio you can do at home in your backyard! I've even taken them to the park :-) Glad you like the videos!
Doing this work your whole body
The best I've seen. Thank you.
Thanks!
Complete package, entrée, main course and dessert. 😃
These look sick
Excellent routines!
+CoachMario Bachu Thank you!
Thanks for sharing. I will give it a try.
Have fun!
Redefining Strength I can’t get up the next morning. I had to call for a day off lol
Wow amazing
If she can do it doesn't mean u can but u sure can try if u dare....She is awsome
haha thanks Philip!
Great video, thank you :)
Wow. I like it.
Your my hero! thank you for the video's they sure do inspire me!
Thanks Hope!
Thank you!!!
MUCHAS GRACIAS POR COMPARTIR... EXCELENTE VIDEO!
Thank you!
Battleropes are fun!!
Yup!
good work
I really like the way c is moving herself ..
Good sis was working those ropes..and I just got my life!!
Have fun!
Great video, newbie here 🙋♀️what song is this?
Awesome
Very Good
Thanks!
I love this! thank you so much, great video!
+evansjpl Thank you!
I agree with Tofs Token my body is aching all over where my Advil. I am looking to buy some ropes but I’m hurting to much now great work out video
Outstanding!
Thanks! :-)
Great video, looking forward to using my new ropes.
Have fun!
cool rope workout video wish we could workout together since you have all the cool workout equipments,
haha well any time you are in Costa Mesa CA stop on in for a class :-)
Admirable girls... really great.
Shawn Shaw Thanks!
very nice exercises.
Thanks!
Nice vid i will try these techniques. Should get my rope tomorrow.
Enjoy!
Love it, great video !!!
+Ernesto Pinder Thanks!
Can it help to reduce whole body weights??
Really redius wt # fat both
Gd one thanks so much
Lvu mam
Thanks for the awesome videos. I've done my first rope session today and I found it very difficult to stay grounded with my feet. Is it important to be grounded or not? Do you have any foot flexibility/strengthens exercises that might help? Thanks.
+hoppersgirl11 Thanks! I'm not sure what you mean by "grounded"....Your feet don't have to stay firmly planted in some of the movements. And you'll even notice my whole body powering many of the moves. We do have a video coming out soon about foot health...And these stretches are great for foot and ankle health - redefiningstrength.com/tips-to-prevent-and-alleviate-foot-and-ankle-pain-and-injury/
+Redefining Strength thanks for the quick reply. I'll have at the link later. I guess what I mean is that I'm a little off balance and my toes feel like they lift off rather than 'anchoring'. Does that make sense?
+hoppersgirl11 Ah makes total sense. Sit back a bit more and sink into a little squat. You may also find you are pulling back too much on the ropes. Take a step in and don't pull back as much. Do not worry if your waves don't go all the way down to start. But also definitely sit back. Think about stomping your heels down more versus coming up onto your toes too if you do move your entire body.
Awesome thanks :)
Thanks!