This quick, total-body workout is all about ropes! Challenge your body with a workout solely done with a variety of ropes in less than 30 minutes.

The movements that you will be asked to perform will require a combination of strength, cardio and coordination all wrapped into one. Many of these drills will challenge and build wrist and forearm strength, an often-overlooked part of training that can be a weak link for many.

For those with any type of history of shoulder problems and pain, consult with a fitness professional to determine whether this is a suitable workout for you.

Warm-Up

Superset 1

Repeat twice.

1a. Alternating Arm Swing
Reps/duration: 30 seconds of work, no rest

  • Stand with your feet under your hips, knees soft, and swing one arm straight up vertically to the ceiling as you simultaneously swing one arm toward the ground.
  • Continue the reciprocal motion for 30 seconds.
  • Immediately continue to exercise 1b.

1b. High Plank Into Spider-Man Step Into T-Spine Rotation
Reps/duration: 30 seconds of work, no rest

  • Stand with your feet under your hips. Bend at the waist and place your hands on the ground in front of your feet, bending your knees, if necessary.
  • Walk yourself out into a high-plank position.
  • Take one foot and step it outside the same side hand, placing it on the ground.
  • Hold that position as you raise the same side arm up to the ceiling, rotating through your torso. Hold this top position for one breath.
  • Bring your arm back to the ground, extend your leg back to the full high-plank position and repeat on the other side.
  • Continue alternating side’s for 30 seconds. Immediately go back to exercise 1a.

Workout

Circuit 1

Repeat three times.

2a. Two-Foot Jump Roping
Reps/duration: 30 seconds of work, 30 seconds of rest

  • Take a jump rope and jump with both feet over the rope for 30 seconds.
  • Your feet do not have to jump high off the ground, just high enough for the rope to pass underneath.
  • Use mainly your wrists to twirl the jump rope around, not having to rely heavily on large arm circles.
  • Jump 30 seconds and then rest 30 seconds as you set up for exercise 2b.

2b. Battle Ropes Alternating Rope Waves From Athletic Stance
Reps/duration: 30 seconds of work, 30 seconds of rest

  • Grab the battling ropes, and set your body up vertically with a softening of your knees in an athletic stance.
  • Alternate moving the ropes up and down so they make waves in a rhythmical fashion as if you were beating a drum.
  • Perform for 30 seconds and then rest 30 seconds as you prepare for exercise 2c.

2c. Vertical Rope Climb
Reps/duration: 30 seconds of work, 30 seconds of rest

  • Grab a vertical rope with both hands, wrapping your legs around the rope, as well.
  • Going hand over hand, ascend to the top of the rope and then descend the same way back down hand over hand.
  • If too difficult to climb, get into a position high enough where your feet are off the ground. Try to hold that position for the requested duration.
  • Perform for 60 seconds and then rest 30 seconds as you prepare to go back to exercise 2a.

Circuit 2

Repeat three times.

3a. Lateral Hop Over Jump Rope
Reps/duration: 30 seconds of work, 30 seconds of rest

  • Place a jump rope down on the ground in a lengthened position. Start on one side of the rope and stand parallel to it.
  • Use both feet to hop from one side to another, landing softly with both knees slightly bent.
  • Perform this continuous back-and-forth movement for 30 seconds as you prepare for exercise 3b.

3b. Battle Ropes Alternating Waves With Alternating Reverse Lunge
Reps/duration: 30 seconds of work, 30 seconds of rest

  • Perform the same alternating rope waves you performed in exercise 2b, only this time add an alternating reverse lunge as you simultaneously move your arms.
  • Perform this exercise for 30 seconds, then rest 30 seconds as you prepare to go back to exercise 3a.

Circuit 3

Repeat three times.

4a. Single-Leg Jump Roping
Reps/duration: 30 seconds of work (15 seconds each leg), 30 seconds of rest

  • Stand on one leg as you jump over the rope with one leg.
  • Start with one leg and perform for 30 seconds, then switch legs.
  • After performing the exercise on each leg, rest 30 seconds as you prepare for exercise 4b.

4b. Battle Ropes Russian Twist
Reps/duration: 30 seconds of work, 30 seconds of rest

  • Sit down facing the ropes with your knees bent and legs together.
  • Take both hands up and over, moving the ropes from one side of your body to another, as if you were placing something down by your side next to you.
  • Make this continuous and move from side to side for 30 seconds.
  • Once 30 seconds is complete, rest 30 seconds as you prepare to go back to exercise 4a.

Cool-Down

Knee Hug to Spine Rotation
Reps/duration: Hold 30 seconds each side.

  • Lie down on your back. Hug your knees into your chest and take several breaths.
  • Then take both knees over to one side as you place your hands out in a T, turning your head in the opposite direction of your knees. Hold for several breaths.
  • Bring your knees back into your chest, and then bring your knees to the other side.

Photo credit: Jacob Lund, Adobe Stock