Let’s get to the Battle Rope HIIT workout
|1||Double Whip||30 sec||60 sec|
|2||Alternating Whip||30 sec||60 sec|
|3||Double Whip||30 sec||60 sec|
|4||Alternating Whip||30 sec||60 sec|
|5||Double Whip||30 sec||60 sec|
|6||Alternating Whip||30 sec||60 sec|
|7||Double Whip||30 sec||60 sec|
|8||Alternating Whip||30 sec||60 sec|
|9||Double Whip||30 sec||60 sec|
|10||Alternating Whip||30 sec||60 sec|
Before you start with the battle ropes, you will need to do a dynamic warm-up. This consisted of the following exercises: 10 jumping jacks 10 forward and backward circles 10 alternating lunges
The participants rested for three minutes off the they had done this before they started the battle ropes.
The researchers selected a 1:2 work to rest ratio. The reason they chose this was to get a greater VO2 response.
This means it will be 30 seconds of intense exercise, followed by 60 seconds of rest. The workout uses two battle rope exercises, the double whip and the alternating whip. These were alternated one after the other to prevent muscle fatigue.
When you’re doing these exercises for yourself and show your posture and form is correct. You had needs to be up, hold your core tight with your knees and trunk in a slightly bent position. Remember to check your form during the exercise because as you get tired it tends to slouch.
A total of 10 sets is done.
After the interval training, there was a warm down session.
Each of the stretches was held 20 seconds sit and reach seated twist arm across chest wrist flexion and extension a foam roller can also be used to release muscles.
Battle Rope Exercise descriptions
Stand with your legs apart in a position where you feel stable with your knees bent. Hold the ropes in your hands with your palms facing each other. Tighten your core and raise the ropes above your head, and then with all your intensity, slam the rope onto the floor. Pick the ropes above your head again and repeat.
Stand with your legs apart in a position where you feel stable with your knees bent. Hold the ropes in your hands with your palms facing each other. Tighten your core and raise your right hand while dropping the left. Then whip the right rope down while you raise the left. Repeat this at as fast a pace as you can.
Stand with your feet together and your hands are down at your side. As you jump spread your arms up above your head. Land with your feet apart. Without stopping jump back into the position you started in.
Forward and backward circles
Stand with your feet apart and stretch your arms out to your side, parallel to the floor. Move your arms in circles, making them bigger and bigger until you feel your triceps being stretched. Bring the circles back to being small and reverse the direction.
Stand with your feet apart. tighten your core and step forward with your right leg and lower your body until your right thigh is parallel to the floor and the knee is at 90 degrees. return back to the starting position and repeat with the left leg.