#MotivationMonday: One Piece of Equipment for a Full Body Workout

It’s a popular trend that’s getting people fit all over the world.

Odds are you’ve probably seen someone using a battle rope before. Whether on TV, at the park, or at the gym, the workout trend has been increasing in popularity for the few years. They’re a regular fitness tool in Crossfit, and have begun to see programs pop up around them being used all on their own.

A big reason for their popularity is their ability to give you a full body workout as well as cardio. They’ll help you burn more calories, faster. With people’s schedules being crazier than ever and their need to stay fit more important than ever, battle ropes are a perfect answer to a lot of people’s fitness questions.

If you don’t own one, you can get one here. If your gym already has one, here are some workouts to try:

The Wave

The most popular workout with battle ropes, the wave is performed by holding each end of the rope in your hands and swinging each arm individually, creating a wave in the rope. Perform 3 sets of 15 seconds. When you’re ready to intensify the workout, start using both hands simultaneously and boost your sets to 30 seconds each.


Hold the rope with both hands. Raise your hands above your head and slam the rope against the ground as hard as you can without letting go of the ends. Perform 3 sets of 15 seconds or 10 reps, whichever is tougher. This is excellent for your back and shoulders as well as your core.


Move each arm individually in a circle, either clockwise or counter clockwise, and then repeat in the other direction with your other arm. This is a great shoulder workout. You can also hold both ends of the rope together in your hands and swing both ropes in the same direction. Perform 3 sets of 15 seconds and eventually move up to 30 seconds.


Standing with your feet shoulder width apart, squat down and then swing your arms upwards as if you’re flapping your wings. It’s an excellent workout for your back and outer shoulders. Do 3 sets of 15 reps and work your way up to 30 seconds.

Ideally, you want to do all 4 of these moves one after the other without stopping and then rest for 2 minutes between sets. Odds are you’ll have to work up to that, though, which is ok.

header image via strong-athlete.com

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