Name: Playbook - Andres Tovar - ROPE BURNER
Uploaded: 2022-03-30T04:38:56.918Z
Duration: 25 min
Description: ROPE BURNER

EQUIPMENT: Battle Rope
- Burn fat 
- Burn loads of calories
- Build overall strength/stamina
- More work, less time
- Challenge yourself with this work out
- Intensity is up to you

- You will perform each exercise for 25 seconds and rest 10 seconds in between. Once you have performed 1 set of each exercise rest for 30 seconds and repeat 4 more times for a total of 5 rounds.

- Feet shoulder width
- Knees bent
- Grip the ropes and brace your core
- Alternate raising and lowering each as fast as possible

Battle rope waves

- Feet shoulder width
- Knees bent
- Grip the ropes and brace your core
- Elbows by your side and move your wrist side to side

Battle rope snakes

- Hold a reverse lunge with right leg in front
- Grip the ropes brace your core
- Alternate raising and lowering the ropes as fast as possible

Isometric lunge(right) battle rope waves

- Hold a reverse lunge with left leg in front
- Grip the ropes brace your core
- Alternate raising and lowering the ropes as fast as possible

Isometric lunge(left) Battle rope waves

- Feet shoulder width
- Grip the ropes and keep a tight core
- Bring the ropes overhead and slam them as fast as you can

Battle rope slams

- Feet shoulder width
- Grip the ropes and brace core
- Hold a squat position 
- Alternate raising and lowering the ropes while walking back and fourth

ROPE BURNER

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