Want to keep excess fat on the ropes while skipping the monotonous treadmill slog? Use our full-body rope-work session to not only develop your co-ordination, agility and stamina, but also strengthen your calves, thighs, hip flexors and glutes. By engaging your core, the movement will help to coax your abs out, too.
READ MORE: 3 Drills That Will Definitely Boost Your Cardio Fitness
Your mission? Rest for 15 seconds between each move and two minutes at the end before repeating the full circuit twice over. Practice makes perfect, after all.
1. Alternate Knees-up – 3 sets of 20 reps
Make a strong start with this intense move to build serious power in your legs. Pretend you’re sprinting, lifting your knees to your chest in turn. As you lower your left leg (A), lift the right one up (B).
2. Lateral Jump – 3 sets of 20 reps
Standing on your right leg to the right of the rope (A), jump over it, swinging your arms left. Land on your left foot (B); immediately bound back over to the other side.
3. Single-leg Skip – 3 reps of 10 each side
Not only will this classic Rocky move build you a rock-solid core, it’ll improve your balance, too. Hop on your left leg for two skips (A) then switch (B). Find your rhythm, or the eye of the tiger.
4. Ladder Sprint – 3 sets of 4 rounds
This agility exercise is a staple among NFL teams for good reason. With a rope on the floor in front of you, quickly step over (A) and return (B), moving sideways along the length of the rope as you go.
5. Side-to-Side – 3 sets of 20 jumps
Slalom your way to a strong core. Rather than staying rooted to the spot, keep your feet together and switch between jumping to the right (A) and left (B).
6. Press-up – 3 sets of 12 reps
Essential for any workout worth your effort. Perform one press-up to the right of the rope (A), then push yourself across for another rep on the left (B).
7. Split Step – 3 sets of 20 reps
We’ve had you hopping side-to-side, now try front-to-back. Instead of moving your whole body, split your stance from left to right foot forward (A) and back (B).
8. Overhead Rope Sit-up – 3 sets of 10 reps
With the rope above your head (A), sit up into a crunch, hold for a second (B), then slowly lower. The added resistance will take your sit-up strength to the next level.
9. Pulsing Squat Jump – 3 sets of 12 reps
Torch your quads with this time-under- tension move. Squat, then bounce up (A) as the rope comes overhead, sinking back down as it swings round again (B).
10. V-Sit Twist – 3 sets of 10 reps
This final move targets your obliques for a complete six-pack. With legs raised and feet together, hold the rope in front of you and twist your body left (A) to right (B).
This article by Edward Cooper appeared on Men’s Health UK – Images are all Hearst Owned
