Men_s Health Australia - April 2016__

ELITE

112 APRIL 2016

Light the Fuse on

BATTLE ROPES DELIVER IN SPADES: THEIR WEIGHT DEVELOPS SIZE

AND STRENGTH,THEIR DYNAMIC RESISTANCE MAKES FOR SERIOUS

DEFINITION – PUT TOGETHER A ROPE DRILL AND YOU CAN CULL

1400 KILOJOULES IN JUST 30 MINUTES. ANCHOR THEM TO A

KETTLEBELL OR SQUAT RACK AND STRAP YOURSELF IN TWICE A WEEK

1 /ONE-ARM ALTERNATE WAVE

3 sets of 30 seconds, 30-second rest
With a rope in each hand, adopt a wide stance
and bend your knees. Pump the left-hand rope
up and the right one down, then reverse the
movement, aiming for fluid waves in each rope.
The secret: grip lightly.

3 /JUMP POWER SLAM

3 sets of 30 seconds, 30-second rest

W hile yo u’re s till fresh , r amp up yo ur p l yo metr i c
powerbyholdingtheropesineachhand,jumping
explosivelyofftheflooruntiltheropesareabove
your h

2 /SHOULDER CIRCLE

3 sets of 30 seconds, 30-second rest

Hone a swimmer’s V-shape torso by ado

same start position as move one, but this

simultaneously raise each arm up and ou

large circles.

4 /ONE-ARM PLANK WAVE

3 sets of 30 seconds (15 seconds each

30-second rest

Work your biceps, triceps and abs from a

position. Pumpyourrighthandupanddo

Repeat with your oth h d K

back engaged thr

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BATTLE

GAMES

other hand. Keep your c

roughout.

head, then slamming them back down. core and

NOT

DO THE WORKOUT

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