Battle ropes are one of the most effective ways to tone muscles, make your workouts metabolic, and sneak in some cardio.
Danielle Hopkins, a master trainer at Printing House Equinox in New York City and the creator of the gym’s Ropes & Rowers program has created a workout that will exhaust your entire body and rev your heart rate pushing you into the fat-burning zone.
For each of these exercises, you'll assume one of two grips:
Handshake grip: Hold the ropes as though you were going to shake someone’s hand. Palms face inward toward one another.
Overhand grip: Hold the ropes in an overhand grip, with both palms facing down.
Instructions: Complete 10 reps of each of the following exercises for 2-3 rounds. Each exercise should have minimal rest—15-20 seconds max. For an added challenge, pair each exercise with a 30 second plank variation as an active recovery. (Try planks with shoulder taps, side planks, planks with anterior reach, etc.) Once you've completed the circuit below, take a 2 minute rest, then repeat.