Battle Ropes offer a great cardio workout as well as full body strength training. You can take them to the next level by using a Vew-Do Pickle NUB, Vew-Do Butter NUB, Vew-Do Zone Fitness board or the LoveYourBrain Rehab system.

Start with 3-4 intervals of the Alternating Wave at 30 seconds on, 30 seconds rest working up to 6 intervals once you get going.

Alternating Wave

Tip: Stabilize your core and plant your feet shoulder-width apart for the best effect. Really work on staying in the squat position the whole time.

1. Stand on your board facing the anchor point with feet about shoulder-width apart and knees slightly bent putting you in the squat position.
2. With your palms facing in, grab the end of the rope with hand.
3. Raise one arm to shoulder level and then quickly lower it while raising the other arm to shoulder level as you do.
4. Continue alternating both arms rapidly while balancing and not losing form.

Double Wave

Tip: Need a little bit more? Some people definitely find the Double Wave more challenging.

1. Stand on your board facing the anchor point with feet about shoulder-width apart and knees slightly bent putting you in the squat position.
2. With your palms facing in, grab the end of the rope with hand.
3. Raise both arms to shoulder level and then quickly lower both at the same time.
4. Continue moving both arms in unison rapidly while balancing and not losing form.

Thank you Manchester Gym - a full fitness facility located right in the Green Mountains of Vermont!

If your gym or workout facility doesn’t have Vew-Do boards, have them contact us.