Fitness Ropes – 11/19/13

Tonite we have some hip mobility and core work … expecting several new folks tonite so we’ll be in the trio format … 5 lanes, 3 stations per lane.

Formats:

Beg/Intermediate – 25/25/25 x 2 per lane, 1 minute between lanes

Advanced – 30/30/30 x 2 per lane, 45 sec between lanes

The Trios

Lane 1:

Rope Two Hand Wave w/Squats

Bodyweight Squats

Medicine Ball Overhead Squats

Lane 2:

Rope High Pull w/ Alternating Reverse Lunge

Alternating Reverse Lunge

Medicine Ball Alternating Reverse Lunge

Lane 3:

Rope Alternating Wave w/ Alternating Half Kneel

Plank Hold

Half Kneel Woodcutters (Left Knee Down)

Lane 4:

Rope Full Kneel Jacks

Plank Hold

Half Kneel Woodcutters (Right Knee Down)

Lane 5:

Rope Deep Squat Speed Wave

Total Body Extension

Seated Russian Twist with Medicine Ball

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