Get roped into this high-intensity full-body workout and work up a sweat like never before

Forget the dainty skipping ropes at home, these ropes are thick, heavy and perfect for targeting all major muscle groups. They may not seem like much when they’re just lying on the gym floor, but the next time you head over for a sweat sesh, why not give them a try? You’ll discover just how challenging, yet versatile, these ropes can be. The majority of the movement will come from your arms when you’re holding or shaking the two rope ends, but you can turn your moves into full-body exercises by simply adding squats, lunges or jumps. We get into it all in this high-intensity workout.

THE MOVES 

Push-Up & Shake

›  Start in the push-up position with one hand placed on the rope. 

›  Perform a push-up and as you lock out at the top, with one hand, shake the rope twice then alternate hands before doing another push-up. 

›  It’s important that you maintain correct form while performing this movement. Shoulders always above the wrists, waist in line with shoulders and core should always be tight. 

Lunge & Shake

›  Start at the bottom of the lunge position. Whichever leg is at the back, have that arm holding the battle rope. 

›  While in this position, begin to shake the rope. Be sure to keep yourself at the bottom of the lunge and your chest facing forwards. Your back knee should be about 2 cm off the ground and your back should be completely straight. No leaning forward or bending backwards. Keeping a tight mid-section will help prevent this.

Star Jumps

›  Start with the rope held tightly in each hand, get some tension on the rope then simply perform star jumps. 

›  Most importantly, try to resist the rope from pulling you forward. A good practice is to draw a line and have your back facing the ropes. Once you have tension and start jumping, be sure not to cross the line. 

Figure 8’s

›  Start at the bottom of the squat for a nice stable position with the rope kept closely together in front of you. 

›  From here all you need to do is create a figure 8 pattern with the rope and maintain the flow of the rope. This figure 8 pattern can be created two ways. The first way is keeping your core tight and letting your shoulders create the pattern. The second way is to relax the shoulders a little but let the motion of your mid-section be the focus to get the rope moving. Basically, allow your core to follow a figure 8 pattern as well. This might take some getting used to. 

Seated Rope Over Feet

›  Have a seat with your legs stretched out in front. The rope should be a few centimetres from your waist. 

›  Throw the rope back and forth over your legs while keeping your core tight. Try not to twist the body too much when doing so. Your legs should be straight and your waist bent at 90°. 

›  Keep a straight back and try to prevent your shoulder from slouching forward. Keeping your chin up can help prevent this. 

Words by Ray Toefy
Photography FREEPIK, HMIMAGES.CO.ZA