Lockdown Workout 9
Week 9’s workout
Exercises
Battling Ropes Alt Waves
Wide Press up's
Battling Double Waves
Kettlebell Overhead Press
Battling Rope Claps
Russian Twists
REPS AND SETS
Try a session like this as a circuit, working for 45s with 15s rest between exercises, 1-minute rest between sets and progress the duration as you see fit.
Give it a go and tell us how you get on.
Workout description
This weeks sessions is a great upper body workout that primarily uses battling ropes. Battling ropes provide a powerful and dynamic workout, allowing you to build strength and endurance in your upper body and your core.
These exercises also provide a heavy cardiovascular function, which is a great way of building on your fitness levels whilst enhancing your muscular endurance. This can be a great addition for triathletes and swimmers where the exercises recruit and build on the muscles that are heavily taxed whilst in the water.
You can adapt sessions like this by changing the exercises or the intensity of the exercises, and you can also increase the diameter or length of the rope you use. Start with shorter, lighter ropes and progress to heavier, longer ropes to add to the resistance of the session. Start with a light, short rope and build up as you see fit. If you're looking to focus on aerobic capacity, reduce the intensity and build on the duration of each set. Whereas, if your goal is to develop power, increase the intensity for a shorter duration.
Try this session like a circuit, working for 45s with a 15s rest and build up as you start to see improvements. Have a play and as see what works for you and how these ropes can add an extra element to your training.
Not got a Rope?? You could use a light kettlebell, Dumbbell or medicine ball held in both hands and do the similar movements
META team.