Cardio Archives Page 8 of 8 | Redefining Strength

Battling Ropes Conditioning Workout

by Cori Lefkowith | Dec 4, 2013

WARM UP
Stretch and Roll Out:
Calves
Hamstrings
Quads
Groin
Hips/Glutes
Back/Lats/Traps
Chest/Shoulders

WORKOUT

Complete one 5-minute round of each of the five circuits. Complete as many rounds of the exercises as possible, resting only as needed during the 5 minutes. Rest 1-3 minutes between circuits.

CIRCUIT #1:
5-8 reps per side Stage Coach with Alternating Backwards Lunges
3-5 reps each side Circle Crawls
5-8 reps per side Alternating Leg V-up

CIRCUIT #2:
4-6 reps 6ft Side Shuffle
10-20 reps Sidewinders
4-8 reps each side Sit Thrus

CIRCUIT #3:
5-8 reps per side Alternating Waves with Side-to-Side Lunge
10-20 reps per side Mt. Climbers
10-15 reps Snow Angels

CIRCUIT #4:
5-10 reps per side Lateral Hurdle Hops
10-20 reps Rainbows
5-10 reps per side Plank Reach Back and Out

CIRCUIT #5:
10-20 reps Stage Coach Forward/Backward Hops
5-10 reps each side Plank with Reach Thru
10-15 reps Glute Bridge to Sit Up

COOL DOWN
Stretch and Roll Out:
Calves
Hamstrings
Quads
Groin
Hips/Glutes
Back/Lats/Traps
Chest/Shoulders

NOTES:

Do not go to failure on any exercise so you can keep moving quickly. You want to get as much work done in the 5 minutes as possible; therefore, you want to rest as little as possible.

Stop short of being completely fatigued on each exercise so you can keep moving!

EXERCISE DESCRIPTIONS:

Stage Coach with Alternating Backwards Lunges – Loop the rope around an anchor and hold one side in each hand. Pull the rope out straight then take a step or two in. Hold the rope with the handles facing up. Your arms should be bent slightly and your feet should be about hip-width apart. Bend your knees slightly and then as you stand back up, pull up on the ropes with your arms. Then as you slam the rope back down, lunge backward. Move quickly, making small fast waves. Your arms will move faster than you lunge. Don’t worry about big slams. Keep your chest up and shoulders back as you create the waves and lunge backward alternating legs. Don’t round forward. As you advance, step forward closer to the anchor so there is more slack in the rope. Also, lunge more quickly.
Circle Crawls – Set up on your hands and knees. Flex your feet and lift up onto your hands and toes. Your knees should be under your hips and your hands should be under your shoulders. Pretend their is a string attaching your belly button to the ground. You may even want to put something on the ground under your belly button to keep you centered. Then begin to circle over that spot. Do one full circle one direction then switch and do a complete circle the other way. To move in a circle, you will take a step with the opposite hand and leg. Make sure to move both your hands and feet. You do not just want to move your feet and circle around your hands! Beginners may need to do a baby crawl on their hands and knees to start.

Alternating Leg V-Up – Lie flat on your back with your legs out straight in front of you. Beginners will rest the leg not being raised up on the ground while advanced exercisers will keep both feet off the ground at all times. Lift one leg up toward the ceiling. Crunch the upper body up and reach the opposite arm up toward the toes of the raised leg. Then lower that leg and lower your upper body down. Raise the other leg and the opposite arm to touch it as you crunch up. Keep alternating sides.

Side Shuffle – Set up two cones about 6ft apart. Face one direction with your feet about shoulder-width apart. Take a step laterally with one foot and then step the other foot the same way. Shuffle sideways from cone to cone, keeping your chest up.

Sidewinders – Loop the rope around an anchor and hold one side in each hand. Keep more slack in the rope than you would with other battling ropes moves. Relax your arms and stand with your feet between hip-width and shoulder-width apart. Then sweep your arms to the right, rotating through your core even pivoting a little up onto your left toes. Then quickly sweep your arms to the left. Sweep back and forth. Keep your arms more relaxed and only slightly bent. Use your core to push and pull from side to side. You shouldn’t do huge rotations. Your arms and the rope should stay out in front of you. The ropes should make snake-like waves on the ground and swish side to side. They should not move up and down off the ground.

Sit Thrus – Start on your hands and knees. Flex your feet and press up onto your hands and toes with your hands under your shoulders and your knees under your hips. You will then rotate open toward the right and bring your left leg under and through toward where your right hand is. As you bring your left leg forward and through, lift your right hand. You should be almost sitting with your left hand down to support you. Then bring the left leg back through so you are back in the starting position. Next rotate to the left and kick your right leg through and forward as you lift your left hand. Move as quickly as you can back and forth. Beginners may need to move slowly or even start in a more spread out position with their legs out straight.

Alternating Waves with Side-to-Side Lunge – Set your feet nice and wide so that you can go side lunge to side lunge without moving your feet. Hold an end of the rope in each hand. Start with alternating waves and then sink down into a side lunge on one side, bending that knee. Then stay low and move across to a lunge on the other side while keeping the alternating waves going. Do not round your back forward. Keep your chest up nice and tall and your heels down as you create the waves and move side to side.
Mt. Climbers – Set up in a high plank from your hands and toes. Bring your right knee in toward your chest. Then drive the foot back out and bring your left knee in toward your chest. As you bring each knee in, you will just lightly tap the toe of that leg on the ground. Do not put weight on that front leg. Go as fast as you can, alternating knee drives. Mountain Climbers should look like you are “running” with your hands on the ground. Beginners may need to go slowly to start or even put their hands up on a low table or bar to perform incline mountain climbers. Advanced exercisers will want to “run” as quickly as possible or even add sliders or a towel under their feet.

Snow Angels – Start seated on your butt with your knees bent and feet flat on the ground. Advanced exercisers will then lift their feet off the ground while beginners will keep their feet on the ground. Hinge back and reach your arms overhead. Keeping your arms pretty straight arch them down toward the ground as if creating a snow angel. Then sweep them back up, remaining balanced on your butt. Do not round forward. Stay up nice and tall. Keep sweeping your arms until all reps are complete.
Lateral Hurdle Hops – Start with your feet together standing nice and tall. You can place a hurdle on the ground or something else to jump over. Beginners may not want to use anything. Set up sideways to the hurdle. Keeping your feet close together, squat down a little and then jump sideways over the hurdle, landing in a shallow squat. Try to go right back into a hop back over. Beginners may need to pause after every jump. Do not land with legs locked out.
Rainbows – Loop the rope around an anchor and hold one side in each hand. Pull the rope out straight then take a step or two in. Hold the rope with the handles facing up. Keep your hands pretty close together. Rotate the handles outside your right hip and pivot your left leg. Then pull the rope up and then over toward your left hip. Pivot your right leg as you bring the rope to your left hip. Then arch back up bringing the rope up toward your shoulder than back down to your right hip. Keep pivoting and rotating the rope from hip to hip, arching up toward your shoulders as you bring the rope from one hip to another.
Plank Reach Back and Out – This move is done from the hands and either your knees (beginner) or toes (advanced). To do this move from your knee, set up in the top of a push up with your hands under your shoulders and your body in a nice straight line down to your knees. Then sit back on your heels into a “child’s pose” position, reaching one hand back between your legs. Move forward back to the top of the push up as you reach the hand from between your legs out toward the wall beyond your head. You may even extend your hips more toward the ground. Just make sure to keep your abs engaged so that you don’t feel the extension out in your low back. Complete all reps on that side before switching to the other arm.

Stage Coach Forward/Backward Hops – Loop the rope around an anchor and hold one side in each hand. Pull the rope out straight then take a step or two in. Hold the rope with the handles facing up. Your arms should be bent slightly and your feet should be about hip-width apart. Start creating the waves with both arms moving together. As you create the waves, hop forward from foot to foot. Once you go forward a few hops, hop from foot to foot backwards. Keep both arms moving together as you hop. Each hop is one rep.
Plank with Reach Thru – Set up in the high plank position on your hands and knees (beginner) or toes (advanced). Then reach one hand under your armpit and toward the far wall. You don’t just want to reach under your armpit to pat yourself on the back. Make sure your hips stay down as you reach through. Then pivot open, rotating into a side plank. You will reach the hand that reached under your armpit up toward the ceiling while rotating onto the sides of your feet or knees. Then reach the hand back down and under the armpit. Move back into a high plank position. Complete all reps on that side before switching and reaching the other way.

Glute Bridge to Sit Up – Lie on your back with your knees bent and feet flat on the ground about hip-width apart. Bridge up, lifting your hips as high as possible while driving through your heels. Lower your hips back down and let your feet move a little away from your butt. Then sit up, keeping your torso up nice and tall and your feet on the ground. Once you sit all the way up, lie back down, bring your feet back in and then bridge back up.

Battling Ropes Speed and Agility Workout

by Cori Lefkowith | Dec 4, 2013

WARM UP
Stretch and Roll Out:
Calves
Quads
Hamstrings
Groin
Hips/Glutes
Back
Shoulders/Traps
Chest

WORKOUT

Perform 3-5 rounds of each circuit. Do not rest between exercises. Take 30 seconds to 2 minutes of rest between rounds. Rest 2-3 minutes between circuits.

CIRCUIT #1:
20 seconds Circle Shuffle
20 seconds Rope Slams
20 seconds Heavy Bear Hug Carry

CIRCUIT #2:
20 seconds X Cone Drill
20 seconds Rope Figure 8s
20 seconds Glute Bridge with Reach Overhead

CIRCUIT #3:
20 seconds Sprint with Down Up
20 seconds Side-to-side Stage Coach
20 seconds Rainbow Medball Slams

COOL DOWN
Stretch and Roll Out:
Calves
Quads
Hamstrings
Groin
Hips/Glutes
Back
Shoulders/Traps
Chest

NOTES:

Set a timer for 20 seconds with 5-8 seconds to transition from exercise to exercise. Do not give yourself time to rest only time to get set so you can work for the full 20 seconds.

EXERCISE DESCRIPTIONS:

Circle Shuffle – Set up a cone or something to shuffle around. Set your feet about shoulder-width apart and squat down a little. Face the cone. Make circles around the by side shuffling. Some circles should be full circles. Others may be half or even quarter circles. Mix it up, shuffling back and forth.
Rope Slams – Loop the rope around an anchor and hold one side in each hand. Pull the rope out straight then take a step or two in. Hold the rope with the handles facing up. Your arms should be bent slightly and your feet should be about hip-width apart. Bend your knees and squat down. Do not squat too low. Then explode up, pulling up on the ropes with your arms. Then slam the rope back down, squatting back down as you land. Make big waves and use your legs like you would if you were performing a jump squat. Right after you slam the rope down, jump back up and pull the rope right back up into another slam.
Heavy Bear Hug Carry – Turn the sandbag the long way and hug it in the middle, squeezing it tight in toward your chest. You can also use a heavy bag or any other bag. Keeping your chest up and the sandbag hugged tight, start to walk around. Squeeze your butt and pull your belly button in toward your spine as you walk. Do not lean back.
X Cone Drill – Set up four cones no more than 8 ft apart. Start in the center. Sprint forwards, back pedal back, shuffle to each of the side cones. Mix up the directions you move in. Always sprint forward though and back pedal back. Shuffle only to the side cones. Keep moving though but not in a consistent pattern.
Rope Figure 8s – Loop the rope around an anchor and hold one side in each hand. Pull the rope out straight then take a step or two in. Hold the rope with the handles facing up. Pull the rope down and toward the right. Then pull it up and around on the right and back to the center. Then pull it down and across to the left. Pull it up on the left and then back to center. Draw a figure eight with the rope, using your legs to help you create the figure 8. Move quickly using your core to power your moves.
Glute Bridge with Reach Overhead – To do this move, set up in a glute bridge. Drive through your heels and get your hips up as high as you can. Keeping your core and glutes tight, reach one arm across your body and overhead as if you are reaching for something over your shoulder and behind you. You will bridge up onto one shoulder, keeping your hips up. Come back to center, lower the hips down and then bridge back up and reach across and back over the other shoulder. Repeat alternating sides and rotating the core while in the glute bridge.
Sprint with Down Up – Set cones between 20 and 30ft apart. Drop to the ground so that you are belly down and then get up and sprint to the cone. When you reach the cone, drop down again and then sprint back. You can modify this move by not going all the way down and instead just lower yourself into a high plank position or you can completely skip the down-up.
Side-to-side Stage Coach – Loop the rope around an anchor and hold one side in each hand. Pull the rope out straight then take a step or two in. Hold the rope with the handles facing up. Your arms should be bent slightly and your feet should be about hip-width apart. Bend your knees slightly and then as you stand back up, pull up on the ropes with your arms. Then as you slam the rope back down, squat back down just a little. Slam the ropes to one side of your hip. Move quickly, making small fast waves. Don’t worry about big slams. Then bring the rope back and across to the other hip. Keep the stage coach waves moving side to side. Keep your chest up and shoulders back as you create the waves. Don’t round forward or keep your legs locked out. Create as many waves as possible. As you advance, step forward closer to the anchor so there is more slack in the rope.
Rainbow Med Ball Slams – Grab a med ball. Pivot your back foot, raise your hands overhead and slam the ball down to one side of your body. Squat a little as you throw and pick it up. When you pick it back up, pivot and rotate to slam the ball down on the other side of your body. You are basically creating an arch or “rainbow” over your head by slamming it from overhead on each side.

Battling Ropes Interval Workout

by Cori Lefkowith | Dec 4, 2013

WARM UP
Stretch and Roll Out:
Wrists/Forearms
Shoulders
Traps
Upper Back

WORKOUT

Perform 3-6 rounds of each exercise. Rest for 1-2 and a half minutes between rounds (1 minute advanced, 2 and a half minutes beginner).

CIRCUIT #1:
1 minute Stage Coach

CIRCUIT #2:
1 minute Sidewinders

CIRCUIT #3:
1 minute Alternating Arms Waves

CIRCUIT #4:
1 minute Rainbows

COOL DOWN
Stretch and Roll Out:
Wrists/Forearms
Shoulders
Traps
Upper Back

NOTES:

Go as fast as you can for the entire minute. Beginners may need to start with 30 seconds if they haven’t used the ropes much.

EXERCISE DESCRIPTIONS:

Stage Coach – Loop the rope around an anchor and hold one side in each hand. Pull the rope out straight then take a step or two in. Hold the rope with the handles facing up. Your arms should be bent slightly and your feet should be about hip-width apart. Bend your knees slightly and then as you stand back up, pull up on the ropes with your arms. Then as you slam the rope back down, squat back down just a little. Move quickly, making small fast waves. Don’t worry about big slams. Keep your chest up and shoulders back as you create the waves. Don’t round forward or keep your legs locked out. Create as many waves as possible. As you advance, step forward closer to the anchor so there is more slack in the rope. (Alternating Arms Top, Stage Coach Bottom)

Alternating Arms Waves – Loop the rope around an anchor and hold one side in each hand. Pull the rope out straight then take a step or two in. Your arms can be straight or bent depending on which is more comfortable. Your feet should be about hip-width apart. You can be more in a squat or your legs can be straighter. Don’t be afraid to use your legs as you create waves and either move up and down with them together or slightly step one foot at a time. To create the waves, lift one arm up as you pull the rope down with the other. Then switch pulling one up and the other down. Alternate as quickly as possible using the legs as needed.
Rainbows – Loop the rope around an anchor and hold one side in each hand. Pull the rope out straight then take a step or two in. Hold the rope with the handles facing up. Keep your hands pretty close together. Rotate the handles outside your right hip and pivot your left leg. Then pull the rope up and then over toward your left hip. Pivot your right leg as you bring the rope to your left hip. Then arch back up bringing the rope up toward your shoulder than back down to your right hip. Keep pivoting and rotating the rope from hip to hip, arching up toward your shoulders as you bring the rope from one hip to another.

Full Body Cardio Parfait

by Cori Lefkowith | Dec 4, 2013

WARM UP
Stretch and Roll Out:
Calves
Quads
Hamstrings
Hips/Glutes
Back/Lats

WORKOUT
With this workout, you will end up completing 10 rounds. Each round you will start over at the top of the list, adding a new exercise each round until you complete all 10 exercises on the tenth round.

CIRCUIT:
10 reps Cherry Bombs
20 reps Skater Hops
10 reps Rainbow Slams
20 reps each side Mountain Climbers
10 reps Ski Jacks
20 reps each side Russian Twist with Med Ball
10 reps Med Ball Slams
20 reps Alternating Forward Lunges
10 reps Plank Jacks
20 reps Wall Ball

COOL DOWN
Stretch and Roll Out:
Calves
Quads
Hamstrings
Hips/Glutes
Back/Lats
Chest/Shoulders/Traps

NOTES:

You may need to use a lighter med ball for throws and a heavier one for slams but you can use the same for both as long as you choose a weight that allows you to maintain good form while still challenging you.

Complete the workout as quickly as possible while maintaining good form. Rest only when needed. Record your time and try to beat it next time!

EXERCISE DESCRIPTIONS:
Cherry Bombs – Sit on your butt and draw your knees into your chest. Wrap your arms around your shins and lift your feet off the ground. Then open your arms and lie back, straightening your legs out wide and let your body open toward the ground. You should almost look like a big X on the ground with arms and legs out and open. Then come back to seated and draw your knees back in. Your feet should stay off the ground the entire time.

Skater Hops – Start to one side of the space you have to use. You are going to jump lateral, hopping from one foot to the other while trying to move as quickly and cover as much distance as possible. If you start to the right, you are going to push off your right leg and push yourself laterally as far as you can. When you land, you will land on your left leg. Keep your chest facing straight ahead. As you land, sink into a variation of the skater lunge. Then push off your left leg and jump back right, landing on your right foot. Try not to touch the other foot down when you land. Only touch if you need to. Beginners may need to go slower and not jump as far. As you advance, do not pause on either side of the jump to balance. Also, make sure you are jumping as far as quickly as possible.

Rainbow Slams – Grab a med ball. Pivot your back foot, raise your hands overhead and slam the ball down to one side of your body. Squat a little as you throw and pick it up. When you pick it back up, pivot and rotate to slam the ball down on the other side of your body. You are basically creating an arch or “rainbow” over your head by slamming it from overhead on each side.

Mountain Climbers – Set up in a high plank from your hands and toes. Bring your right knee in toward your chest. Then drive the foot back out and bring your left knee in toward your chest. As you bring each knee in, you will just lightly tap the toe of that leg on the ground. Do not put weight on that front leg. Go as fast as you can, alternating knee drives. Mountain Climbers should look like you are “running” with your hands on the ground. Beginners may need to go slowly to start or even put their hands up on a low table or bar to perform incline mountain climbers. Advanced exercisers will want to “run” as quickly as possible or even add sliders or a towel under their feet.

Ski Jacks – These are a variation of the basic jumping jack. Stand with your feet together and your arms by your side. Then jump one foot backward a bit and raise that arm overhead as you swing the other arm back. Jump and switch the other arm up and the other foot back. It sort of looks like you are cross country skiing. One rep is both sides.

Russian Twist with Med Ball – Balance on your butt with your knees bent and feet off the ground. Hinge back a little with your upper body, maintaining a nice tall posture. Hold a med ball in both hands. Rotate your upper body and arms from side to side, touching the ball to the ground by each hip. Keep your feet off the ground the entire time and move as quickly as possible.

Med Ball Slams – Hold a med ball in both hands. Reach up and overhead, straightening your arms up and back. Then slam the ball straight down between your legs. Squat as you throw it down and pick it up. Repeat quickly.

Alternating Forward Lunges – Stand with your feet together. Step one foot forward and sink down as if you are going to kneel on the ground. Your back heel will come up as you sink down. Bend your back knee as close to the ground as possible. Make sure your front heel stays on the ground. Even though you are lunging forward, when you sink down, you want your weight to be centered and not continue to move forward. Then come back up and drive back to standing by pushing off your front heel. Keep your torso up nice and tall. Do not lean forward. Then lunge forward on the other side. Beginners may not want to lunge as low. Advanced exercisers may want to add a little weight by holding dumbbells at their side. They can also hold the med ball at their chest to add weight.
Plank Jacks – Start in the top of a push up. Your hands should be under your shoulders and you should be on your toes with your feet together. Squeeze your glutes and draw your belly button in toward your spine. Then jump your feet out as wide as you can. Quickly jump them back in. Repeat jumping them in and out as quickly as possible until all reps are complete.

Wall Ball – Hold a med ball in both hands at your chest. Squat down with your feet between hip-width and shoulder-width apart. As you explode up, press the ball from your chest throwing it as high up as you can. You can throw it up against a wall if you want to. Do not squat too low. When you explode up, don’t be afraid to jump off the ground. You can either catch the ball when it comes down or you can pick it up off the ground. When you catch it, go right back into a squat and repeat.