Fitness Ropes – 10/1/13

Workout alternates between three states: ropes, bodyweight exercise and rest – if working in pairs/trios on a rope, you may start in any state. 

Beginner/Intermediate Class

Warmup – Joint mobility focus

Format 30/30/30 X 4 Rounds.  Rest 1 minute between rounds

Speed claps | plank hold | Rest

Small circles | push ups | Rest

Speed wave (low) | bird dog | Rest

Finisher:  3/3/3

Pushup | Prisoner Squat | X Body Mountain Climber

Recommended cool down – Sun Salutation Sequence

Advanced Class

Warmup – Joint mobility focus

Format 40/40/40 X 4 Rounds.  Rest 1 minute between rounds

Speed claps | plank hold | Rest

Small circles | push ups | Rest

Speed wave (low) | bird dog | Rest

Finisher:  3/3/3

Pushup | Prisoner Squat | X Body Mountain Climber

Recommended cool down – Sun Salutation Sequence

 

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