Battle Ropes

Bend your knees slightly and hold the rope ends in both hands. Open your chest, brace your core, and lower your center of mass.

Alternate or move both arms to create waves in the ropes. Keep your lower body braced and your torso from bouncing excessively.

Reduce the wave size and gradually slow the rhythm. Do not stop suddenly; settle your breathing until your heart rate comes down.

Your shoulders, arms, and core work together while your cardiovascular effort rises quickly. Connect your whole body by pressing your feet into the floor instead of swinging only your arms.

Arching your back or snapping the ropes with your arms alone tires you quickly. Keep your knees and hips slightly bent to maintain lower-body support.

Breathe in and out in a long rhythm rather than stopping your breaths short. As intensity rises, focus on fully exhaling.

At first, a steady tempo matters more than large waves. Once your rhythm is stable, increase your speed and intensity.