FOLLOW ALONG Rope Slam Workout (13-Minutes of FUN)

*STOP doing boring workouts and start using the battle rope to really attack the total body! You'll easy get winded and fatigued with this follow-along routine!*

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You've probably seen the thick coils of rope positioned around your gym. These long, heavy strands of rope actually serve as an incredibly challenging workout tool perfect for high-intensity interval training (HIIT).

While most battle rope exercises look like they primarily target the arms, you may be surprised to learn that they also require the engagement of your entire core.

A 2015 study also published in the Journal of Strength and Conditioning Research found that battle rope exercises were effective at engaging the external obliques and the erector spinae through the lumbar region of the spine, in addition to the shoulders and to a small extent, the glutes.

So if you're looking for an effective way to burn calories, you can't go wrong with a little rope training. There are lots of exercises to choose from, but this rope slam workout is exactly what you need to be going.

Warm Up:
3 sets x 10 reps
-rope jumping jacks
(active recovery: arm circles and criss crosses)

Main Set #1:
3 sets:
Double whips x 25
Jump slams x 10

Main Set #2:
Single whips x 50
Lunge jumps x 10

Finisher Set:
Cross body slam x 20
Burpees x 5


Do this workout once a week and you'll see some great things happen to your body! Have fun and don't forget to work hard!

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