OWN YOUR WORKOUT
Download our FREE app!
Download_app_store_ios   Download_google_play_android_172x51


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


Related Workouts

  • ATV: Arm & Tricep Vanity
    ATV: Arm & Tricep Vanity
    25 minutes, Intense
  • Test Your Endurance!
    Test Your Endurance!
    29 minutes, Intense
  • Slim & Tone Core
    Slim & Tone Core
    30 minutes, Intense
  • Barre Body Slim Down
    Barre Body Slim Down
    25 minutes, Moderate
  • Olympic "Circuit Challenge"
    Olympic "Circuit Challenge"
    32 mins 45 secs, Intense
  • Drop It, Girl!
    Drop It, Girl!
    25 minutes, Moderate

To do this workout, please create an account or log in.



You Might Also Like

Fat Burner Deluxe

Fat Burner Deluxe

Intense Ic_time_32x32 20 mins  
Full Body  
Chest

Chest

Intense Ic_time_32x32 45 mins  
Chest Day

Chest Day

Intense Ic_time_32x32 30 mins  
Chest   Ic_workout_dumbbell_32x32 Dumbbells, Exercise Ball
Full Body Beach Fit

Full Body Beach Fit

Moderate Ic_time_32x32 18 mins  
Full Body   Ic_workout_dumbbell_32x32 Dumbbell, Bench
Dynamic Leg Warm Up

Dynamic Leg Warm Up

Casual Ic_time_32x32 8 mins  
Lower Body  
Crunches

Crunches

Moderate Ic_time_32x32 60 secs  
Core  

Workout Categories