Battle Rope HIIT
Workout Outline
Perform as many repetitions of each battle rope move for 30 seconds and then have a 30 second break. Repeat each round 3 times for an 18 minute workout (or more or less depending on how long you desire to workout)
1. Alternating Waves with Squat
30 seconds rest
2. Circle Waves
30 seconds rest
3. Kneel to Stand Waves
30 seconds rest
4. Alternating Waves with Reverse Lunges
30 seconds rest
5. Lateral Lunge with Double Wave
30 seconds rest
6. Uppercuts
30 seconds rest
It is important to challenge your body during the work periods, but always work at the pace that you can handle. Rest as needed and make sure to not overtrain or go harder than your body can endure
Equipment Needed
Interval Timer
Battle Ropes
Always remember to keep your body hydrated before, during and after your workout
It is important to warm up before your workout by doing some dynamic movement
During the workout remember to breathe
Cool Down: by marching in place or doing some gentle jumping jacks
Don’t forget to stretch
Always practice safey first and make sure that your environmenet and any equipment are safe before you workout. Be sure to follow any doctor’s advice if you are being treated for any health conditions or are taking any medications. Make sure that all children and animals in the facinity are safe and that you exercise at a proper distance to avoid injury.