Ropes are easily one of the most demanding types of cardio workout that you can do. This is real heart in your throat stuff and you should definitely seek a doctors approval before performing any of these exercises.
Now that that’s out of the way.
These cardio exercises are performed with a 15m (or longer) length of 38mm diameter rope that has been looped around a study object like a pole or another suitably imovable object <insert joke about spouse here>.
This rope is seriously heavy and you don’t want the anchor point to move about whilst you perform these exercises. So choose wisely.
Each exercise is performed in rounds of 30 seconds followed by 1 minutes rest. Simply choose one (or a variety) of the excercises below and go for it. More advanced atheletes can try performing two 30 second rounds back-to-back before taking a break.
Here is a 10 round workout I sometimes put my clients through. I call it The Grind, give it a go and you’ll see why. You’ll need a kettlebell and a set of ropes in order to perform it.
The exercises:
Waves
Starting Position
Knees slightly bent, hands holding onto ropes.
Performance
Move hands up and down together.
Alternating Waves
Starting Position
Knees slightly bent, hands holding onto ropes.
Performance
Move hands up and down in opposite directions.
Alternating Waves to a Squat
Starting Position
Knees slightly bent, hands holding onto ropes.
Performance
Move hands up and down in opposite directions whilst performing squats.
Uppercuts
Starting Position
Knees slightly bent, hands holding onto ropes.
Performance
Alternate performing an uppercut motion with each arm.
