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Description

ADVANCED FIRE EDITION 🔥 Fire up your core, pack on strong, lean muscle mass and heat up your endurance with Battle Rope Training. Two main types of grip used: Handshake (overhand) Microphone (underhand) Equipment: Battle Ropes


Exercises

Set 1: 1 round
Big Forward Arm Circles
Big Forward Arm Circles
20 seconds
Small Forward Arm Circles
Small Forward Arm Circles
20 seconds
Big Reverse Arm Circles
Big Reverse Arm Circles
20 seconds
Small Reverse Arm Circles
Small Reverse Arm Circles
20 seconds
Inward Wrist Circles
Inward Wrist Circles
20 seconds
Lunges with Rotation
Lunges with Rotation
1 minute
Outward Wrist Circles
Outward Wrist Circles
20 seconds
Inchworms Like A Ninja
Inchworms Like A Ninja
1 minute

Set 2: 2 rounds
Side Lunges With Small Rope Waves
Side Lunges With Small Rope Waves
30 seconds
Transition
Transition
15 seconds

Set 3: 2 rounds
Hot Rope Skaters Hops
Hot Rope Skaters Hops
30 seconds
Transition
Transition
15 seconds
Alternating Heat Waves
Alternating Heat Waves
30 seconds
Transition
Transition
15 seconds
Double Rope Slams
Double Rope Slams
30 seconds
Transition
Transition
15 seconds
Rope Circles
Rope Circles
30 seconds
Transition
Transition
15 seconds
Fire Rope Thrusts
Fire Rope Thrusts
30 seconds
Transition
Transition
15 seconds
Grappler Slams
Grappler Slams
30 seconds
Transition
Transition
15 seconds
Bear Crawls Over Rope
Bear Crawls Over Rope
30 seconds
Transition
Transition
15 seconds
Jump, Hop, Slam
Jump, Hop, Slam
30 seconds
Transition
Transition
15 seconds
Plank Walk
Plank Walk
30 seconds
Transition
Transition
15 seconds
Carioca Hot Ropes
Carioca Hot Ropes
30 seconds
Rest & Reset
Rest & Reset
1 min 30 secs

Set 4: 1 round
Standing Cat Cow
Standing Cat Cow
1 minute
Left Tricep Stretch
Left Tricep Stretch
20 seconds
Right Tricep Stretch
Right Tricep Stretch
20 seconds
Twisted Arm & Shoulder Stretches
Twisted Arm & Shoulder Stretches
1 minute
Chest Stretch
Chest Stretch
1 minute
Cat Cow
Cat Cow
1 minute
Wrist Extensor Stretches
Wrist Extensor Stretches
30 seconds
Wrist Flexor Stretches
Wrist Flexor Stretches
30 seconds


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<small><i>Start Online Personal Training with <a href="/people/fuzionbutterfly">Karina Scheers</a> to access this workout.</i></small>

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