When you think about rope workouts, you probably imagine jumping around in one spot, bringing your heart rate up until you break a sweat. Jumping rope is a great form of cardiovascular exercise, but there are also many other exercises you can perform with a rope.
One of the other benefits of using this apparatus besides its versatility is its portability. Many rope exercises can be practiced outdoors. Not only will you be breaking a sweat, but you will be able to breathe in some fresh air while doing it.
Heavy Rope Training
Heavy rope training requires you to whip, throw, pull, slam, and wave heavy ropes by maneuvering your arms in upwards, downwards and sideways movements. These moves are normally practiced in timed intervals, and are great for cardio and core training. Don’t underestimate the difficulty of playing around with ropes; you will be surprised at the full body workout it offers. Keep your form in mind when doing heavy rope training. You can increase the time intervals and decrease the rest periods as you improve.
You should be able to get these ropes at your local hardware store. Ask for about 50 feet of Manila rope, known to be sturdy and durable.
Another way to engage in rope training is in the form of plyo pushups. These are most definitely not for the faint of heart. Use your heavy rope for these pushups and grab the ends of the rope in each hand. Start in a plank position and lower your chest towards the floor, then dynamically push off, raising and slamming the rope down. Start out by doing about 3 sets of 10 reps with 30-45 seconds rest in between.
Take your jumping jacks routine to the next level by making use of your heavy rope in the process. Once again grab the ends of the rope in each hand and perform your normal jumps with this added resistance.
Outside & Inside Circles
Give your arms the burn they crave by practicing outside and inside circles with your heavy rope in hand. In making these big circles your right arm moves clockwise while the left moves counter-clockwise. Alternate between the two movements for an intense workout.
“Roping” is the next big thing, and it’s so affordable too. Wake up your inner warrior by sculpting and toning your body while upping your cardio strength as well.