Fitness Ropes – 12/10/13

Nuthin’ but ropes tonite … you’ll alternate on/off only. We’ll set up to 7 ropes, max 2 per rope.

 

Beginner/Intermediate Class

25 seconds, 5 second transition, alt between ropes and rest

3 rounds,  1 minute rest between rounds

1. Static Reverse Lunge with alternating wave
2. Static Reverse Lunge with alternating wave (switch back leg..)

3.  Side Kneeling One Hand wave (left facing)
4.  Side Kneeling One Hand wave (right facing)
5.   Seated Rope claps

Recommended Cooldown – Sun Salutation Sequence

Advanced Class

30 seconds, 5 second transition, alt between ropes and rest

4 rounds,  1 minute rest between rounds

1. Static Reverse Lunge with alternating wave
2. Static Reverse Lunge with alternating wave (switch back leg..)

3.  Side Kneeling One Hand wave (left facing)
4.  Side Kneeling One Hand wave (right facing)
5.   Seated Rope claps

Recommended Cooldown – Sun Salutation Sequence

 

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