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Ultimate Battle Rope Exercise List

The Battle Rope is undoubtedly one of the best pieces of home(although super awesome anywhere) fitness equipment for upper body cardiovascular and endurance work! It is outstanding on its own but incredible when combined into larger circuits or exercises. In this video, you'll learn how to use Battle Ropes to target your arms, shoulders, back, and core for a full-body workout. In the video I'll be demonstrating a variety of exercises that will challenge your strength and endurance. Whether you're a beginner or an advanced fitness enthusiast, the rope/these exercises can be modified to suit your level. Grab your Battle Ropes and get an incredible workout!


- Intro 0:03

- Dual Waves 0:10

- Alternating Waves 0:18

- Inner Waves 0:25

- Rope Slams 0:29

- Jump Slams 0:36

- Burpee Slams 0:45

- Outer Shoulder Waves 0:53

- Inner Shoulder Waves 1:00

- Reverse Waves 1:06

- Single Arm Side Wave 1:12

- Side to Side Wave 1:19

- Wood Chop/Diagonal Cop 1:25

- Rope Upper Cuts 1:32

- Rope Hooks 1:39

- Rope Jacks 1:46

- Squat Waves 1:53

- Isometric Squat Wave 2:01

- Lunge Waves 2:07

- Alternating Lunge Waves 2:14

- Alternating Side Lunge Waves 2:22

- Alternating Kneel to Stand Waves 2:30

- Skater Squat Waves 2:37

- Rotational Slam/Grapplers Toss 2:42

- Forward and Reverse Hops 2:49

- Rope Presses 2:55

- Rope Lateral Raises 3:01

- Rope Bent Over Rear Delt 3:08

- Banded Alternating Waves 3:15

- Banded Inner Waves 3:22

- Banded Outer Waves 3:28

- Kneeling Alternating Wave 3:36

- Seated Dual Wave 3:43

- Rope Russian Twist 3:51

- High Plank Waves 3:57

- Low Plank Waves 4:03

- High Side Plank Wave 4:09

- Low Side Plank Wave

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