September 26, 2017

7 Minute Battle Rope Workout

The wonderful thing about this workout is you can make it as long or as short based on the amount of time you have to workout.  Complete all four circuits for a 28 minute workouts or break it up into two 14 minute workouts (great for working moms since they can set aside 14 minutes in the morning and 14 minutes at night).  Be sure you warm up before starting any workout!

I used the TABATA Timer Pro App for this workout.  Set your timer for 9 rounds of 30 seconds of work to 15 seconds of rest with a 30 second prepare time for a 7 minute circuit. Complete each circuit two times through.  

Circuit 1:

  • Battle Rope Snakes x 2
  • Plie Squat & Press x 1
  • Speed Skaters x 1 

*Last round perform push ups

Circuit 2:

  • Battle Rope Slams x 1
  • Squat with Chest Press x 1
  • Pendulum Lunge Right Leg x 1
  • Pendulum Lunge Lef Leg x 1

*Last round perform push ups

Circuit 3:

  • Battle Rope Right Leg Hop with Right Arm Snake x 1
  • Battle Rope Left Leg Hop with Left Arm Snake x 1
  • Low Jack x 1
  • High Knees x 1

*Last round perform push ups

Circuit 4:
  • Battle Rope Clap x 2
  • Walking Lunge with weight overhead x 1
  • Mountain Climber x 1

*Last round perform push ups

 
Cool down and stretch!