Fitness Ropes – 11/14/13

Tonite we’ve got a half dozen stations of the ropes paired with …. well.. something else!  You can partner up (you’ll be switching between exercises) or work alone.  This will resemble our Thursday night circuits, but changes the sequence a bit.

 

Formats:

Beg/Intermediate – 40/40 – rest 40 –  40/40 each pair (minimal transition time)

Advanced – 45/45 – rest 30 –  45/45 each pair (minimal transition time)

Finisher – 3-3-3 (3 minutes, 3 reps, 3 exercises)

Pushup | Prisoner Squat | Jumping Jack

The Pairs

Rope Two Hand Wave | Ladder Hop Scotch

Rope Slam | 2 Hand KBell Swing

Rope Hip Toss | Tire Jump to Burpee

Rope Wave + Squat | Resistance Band Rows

Rope Side Plank 1 Hand Wave (Left) | Ladder Icky Shuffle

Rope Side Plank 1 Hand Wave (Right) | Jump Rope

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