5 Body Rope Exercises for a Quick Full-Body Workout

If you want to add something interesting to your workout routine, there is no better tool than the body ropes, which are also known as the battle ropes. 

These body ropes are a great way to give yourself a full body workout and burn extra calories. To lose excess weight or to sculpt your body, in these cases, the body rope is an excellent piece of equipment to add to the list of exercise equipment. For all the fitness freaks, we have rounded up all the crucial exercises you lack in your routine. 

5 Body Rope Exercises That You Can Try

These exercises below are suitable for everyone, whether you are looking to kickstart your fitness goal or someone looking to build muscle strength. Without causing any delays, let's get you started. 

Bilateral waves

5 Body Rope Exercises That You Can Try

Bilateral waves are a bodyweight exercise to strengthen the core, improve balance, and reduce back pain. There are many ways to do this exercise. You can choose to do a single arm or both arms at the same time. To begin with, the movement, start your feet width apart, holding one rope in each hand. The ropes should have some slack. 

Then come into a half-plank position while keeping your shoulders back. Use the force and swing both ropes at the same time. Swing up and down to create a wave along the ropes. Repeat the motion for 30 seconds and take a break. It is a high-intensity exercise, so taking a break will help you maintain your endurance if you are a beginner. Do 3 to 4 reps and then move to the other practice. 


Alternating Wide Circles

Yet another effective exercise, alternative wide circles, is one of the best when you want to focus on the triceps muscles. To execute the exercise, bend in a shallow squat. Keep your back straight and legs still. Once you are in the correct position, start exercising with the ropes right in front of your chest.

Keep your hands almost in contact at first. Then, bring your hands back down and within. Keep making in those circles. Perform 30-second reps, then 30-second pauses. For a complete workout, three or four reps are sufficient.

Jumping Power Slams

Rope slams are excellent exercises for building muscular strength, increasing cardiorespiratory fitness, and enhancing endurance. That is also why body rope is often known as total gym tricep rope. Rope slams are a low-impact exercise, so if you are a beginner, you can even start with this exercise. 

To do the exercise, keep your feet wide apart and hold one rope in each hand while making sure the ropes have some slack. Come to a shallow plank position, and keep your shoulder and back straight to grab the full effect of the exercise.

Push into the balls of your feet and stretch your legs as you lift the ropes with both arms. As you hoist the ropes with both arms over your shoulders, push the balls of your feet and stretch your legs. When the ropes are at their highest point, slam them as hard as you can into the ground. 

Reverse the motion right away, raising the ropes once more. Thirty seconds of this motion should be continued. After a 30-second pause, continue with the following exercise or repeat for 3–4 reps.

Jumping Jacks

Another jumping exercise with the battle rope is the jumping jacks. But, while the jumping power slams focus more on your triceps and back, jumping jacks will focus on the shoulders and core. This exercise is much harder than jumping power slams, so if you are a beginner, you may want to build stamina with other exercises first. Keep your feet width apart with a rope in each of your hands. Do a dump moving out and your arms up to shoulder height. Then, come down to the starting position. Repeat the exercise for 30 seconds and try to do at least three to four sets per season if you are looking for an intense workout.

Squat to Shoulder Press

Last but not least, this exercise is also a low-impact exercise. Begin the workout by standing with your feet just a couple of inches wider than hip-width, holding the ropes on your shoulders. Lower down to create a shallow plank position. Stand up out of the squat while straightening your arms, as if you're lifting a bar. Then lower down into a low squat as you bring ropes back to your shoulders.

Ensure that your arms reach full extension as your legs, and the ropes should hit your shoulders as you hit a full squat. Repeat the exercise 10 to 15 times and take some rest before you repeat the exercise.

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Does skipping rope involve a full-body workout?

Skipping rope is a good exercise, but it does not involve the full body workout to build strength. Rather, it is an intense cardio workout that can help you burn up to 400 calories per hour. To achieve a full-body workout, go for the body rope

What is the right way to include battle ropes in your workout?

You can start with low-impact exercising and then slowly move to high-intensity workouts to achieve the full effects of an exercise while not stressing your body.

Can I lose weight with battle rope workouts?

Yes, battle ropes can help you lose weight. They can help you burn out 112 calories per hour depending on what intensity workout you're going for. It is one of the most proven workout tools to lose weight and used in the soldier, battle, and weight training.  

How long should a battle rope workout be?

Depending on your endurance, it can be anywhere from 30 seconds to 30 minutes. However, you should not aim for the 30 minutes body rope workout when you are a beginner. Instead, slowly shift to high-intensity exercising to build muscle strength.