Fitness Ropes – 9/26/13

Workout alternates between two states: ropes and rest – if working in pairs on a rope, you may start in either state.  All movements tonite combine add rope resistance to a standard bodyweight exercise.

 

Beginner/Intermediate Class

Warmup – Joint mobility focus

Format 25/25 X 4 Rounds.  Rest 1 minute between rounds

Combo 1 hand wave (left x3) + burpee | Rest

Combo 1 hand wave (right x3) + burpee | Rest

Rope Bird Dog | Rest

 Alternating Wave Squats | Rest

Recommended cool down – Sun Salutation Sequence

Advanced Class

Warmup – Joint mobility focus

Format 40/10 (transition only) X 4 Rounds.  Rest 1 minute between rounds

Combo 1 hand wave (left x3) + burpee | Rest

Combo 1 hand wave (right x3) + burpee | Rest

Rope Bird Dog | Rest

 Alternating Wave Squats | Rest

Recommended cool down – Sun Salutation Series

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