Fitness Ropes – 11/21/13

Mostly ropes tonite … we have 10 ropes exercises that we’ll do twice each .. you will alternate between a rope exercise and “active recovery” – 5 reps of your choice of exercise

Formats:

Beg/Intermediate – 30/30  (30 on ropes / 5 reps choice) x 2

Advanced – 40/40 (40 on ropes / 10 reps choice) x 2

Ropes Sequence

Alternating Wave

Low Speed Wave

Left Facing Two Hand Side Wave

Right Facing Two Hand Side Wave

Circles

Claps

Rope Jumping Jacks

Slams

Seated Russian Twist

2 Hand Wave

For the off ropes exercise, do specified reps of your choice of:

Pushups

Jumping Jacks

Burpees

Squats

Squat Jumps

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