30
Oct
2019
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Battlerope Hybrid Training Plan for Fat Burning & Muscle Sculpting

This weeks workouts are full of heart pumping, muscle burning and dynamic movements, If you want to learn new exercises for the battlerope, kettlebells and sandbag then look no further. This weeks workouts are all about high intensity and power and are a sure way to torch body fat while improving muscle definition.

YOU CAN FIND VIDEOS OF ALL THESE WORKOUTS ON MY FACEBOOK PAGE.

 

MONDAY – THE FULL BODY BATTLEROPE HIIT

Today you will work in a ratio of 1:1. You will do 30 seconds of each exercise wth 30 seconds rest for 3 – 4 rounds. REST 2 -3 minutes after you complete all 10 exercises. TIP// If you want to intensify the workout do your first round for 30 seconds work and 30 seconds rest then the second round for 20 seconds work and 15 seconds rest then your third round 20 seconds work 10 seconds rest!! Make sure you perform a full body warm up in preparation for the circuit.

 

  1. Side lunges with alternating waves
  2. Double waves
  3. Rotating lunges with overhead rope
  4. Reverse waves
  5. Grapplers lunge rope slams
  6. Outside circles
  7. Whip squat thrust
  8. Side hops
  9. Single leg hop slams
  10. Moving plank

Rest 2 minutes then repeat the circuit for another 2-3 times.

TUESDAY – REST & STRETCH

 

WEDNESDAY – BATTLEROPE & KETTLEBELL HYBRID

Todays workout is a mix of battleropes and kettlebells…what a combo eh?! Get ready to work every muscle in your body while working up a good sweat. For each exercise you will perform 20 reps with a maximum rest of 30 seconds between each exercise. Make sure you perform a full body warm up in preparation for the circuit.

  1. (BR) Alternating waves, walking in and out
  2. (KB) Walking swings
  3. (BR) Static squat with snake waves
  4. (KB) Swing into high pull
  5. (BR) Plyo knee tuck jumps
  6. (KB) Deck squat
  7. (BR) Power slams
  8. (KB) Overhead alternating back lunges

Rest 2 minutes then repeat the circuit for another 2-3 times.

THURSDAY – REST & STRETCH

 

FRIDAY – BATTLEROPE AND SANDBAG HYBRID

Prepare to be challenged with this high energy plyometric workout that combines strength exercises using the sandbag with full body cardio moves from the battleropes. You are going to perform each exercise for 40 seconds and rest 20 seconds between exercises. Adjust this to be easier or harder if you need to. 

  1. (BR) Plyo knee tuck, push up slams
  2. (SB) Swinging lunges
  3. (BR) Alternate waves jump lunges
  4. (SB) Bear hug squats
  5. (BR) Knee tuck, push up into 5 double waves
  6. (SB) Military lifts
  7. (BR) Moving in and out snake waves
  8. (SB) High pull swing

Rest 2 minutes then repeat the circuit for another 1-2 times.

SATURDAY – ASSAULT BIKE

Boost your metabolism for the weekend and finish the weeks workouts with a blast on the assault bike. Your goal is to reach 500 calories as fast as possible using the ratio of work/rest 1 minute on and 1 minute off.

SUNDAY – REST DAY WITH A FOCUS ON MUSCULAR REHABILITATION

 REST DAY. Full body stretch and foam rolling session

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Em Fitness - Personal Trainer in Brighton and Hove

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