Chisel and Sizzle

Chisel and Sizzle

Battle ropes do more than just make waves. They will work your entire body, especially your core, shoulders and arms, while sending your calorie burn through the roof. .

Kneeling Waves: Targets shoulders, arms, abs and obliques

  • Kneel on floor with your left side facing ends of rope; hold ends in each hand, elbows by sides and hands pointing to left.
  • Create alternating waves by quickly lifting right hand near shoulder level while lowering left arm toward floor.
  • Continue alternating as rapidly as possible for 30 seconds.
  • Switch sides (to face opposite direction) and repeat.
  • Do 2 sets.

Wood Chop: Targets shoulders, arms, abs, obliques and legs

  • Holding ends of rope in each hand, palms facing each other, stand with feet hip-width apart.
  • Step left leg back and bend right knee 90 degrees as you twist torso to right, brining ends of rope by right hip.
  • Raise ends overhead toward left as you twist torso to left, simultaneously switching leg positions (left leg steps forward with knee bent, right leg steps back). Whip ropes down, bringing hands by left hip, in a wood-chopping motion.
  • Reverse motion back to right twist position and continue alternating for 30 seconds.
  • Do 2 sets.

Corkscrew Twist: Targets shoulders, biceps, abs, butt and legs

  • Stand with feet slightly wider than shoulder width, holding ends of rope in each hand, palms pressed together.
  • Lower into squat and, keeping bent elbows tucked by sides, spin rope clockwise for 30 seconds.
  • Reverse direction, spinning rope counterclockwise for 30 seconds to complete set.
  • Do 2 sets.

Switch Step Press: Targets shoulders, arms and legs

  • Holding ends of rope in each hand, palms facing each other, stand with feet hip-width apart.
  • Step right leg back, bending left knee 90 degrees, then lift rope ends, extending arms overhead.
  • Quickly whip ropes to floor, switching leg positions (right leg steps forward, left leg steps back) as you lower.
  • Raise rope ends overhead as you switch leg positions once more.
  • Continue alternating sides for 30 seconds. Do 2 sets.

Cowboy Plank: Targets shoulders, arms and abs

  • Start on the floor in full plank position facing ropes, balancing on palms and toes (step feet wide apart for stability); hold end f rope with left hand.
  • Keeping hips level and body still; whip rope by lifting left arm to shoulder level and quickly lowering it back down.
  • Continue for 3 seconds; switch arms and repeat.
  • Do 2 sets.

Balance Whip: Targets arms, abs, butt and legs

  • Holding end of rope in each hand, palms facing each other, stand with feet hip-width apart.
  • Lift right leg behind you, balancing on left leg, knee slightly bent.
  • Raise and then lower both arms simultaneously to whip rope up and down creating a wave pattern.
  • Continue for 30 seconds, then switch legs and repeat. Do 2 sets.

52c72e42ea3041a6e31b4c89e7536830 99de2d3f0bf24b34ad2a77fca70624d3 490bbc7cabb273cd32f0cfe2a5667a81 a41986f6f9107db95cc7800720919e13 ef14bee94c00e070fd7a7dd87fc84825 medium

Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s