Workout of the day

Get ready to incinerate those shoulders and build endurance with this battling ropes workout. It’s short but intense.

The workout of the day consists of:

20 seconds Battling ropes 20 seconds Rest 20 seconds Double whip smash (battling ropes) 20 seconds Rest 20 seconds Alternating waves (battling ropes) 20 seconds Rest Repeat 4 times

Scaling

Beginners: Reduce the rounds to 2 instead of 4. Intermediate: Perform the workout as prescribed. RX: Add a 20-second high knees interval between each rest period.

No equipment

If you don’t have battling ropes:

  • Use a towel and simulate the rope movements.
  • Do fast-paced jumping jacks for the duration of each rope interval.

Warmup

5 minutes light jog or brisk walk Arm circles (20 forward, 20 backward) Shoulder stretch (30 seconds each side) Arm swings (20 reps) Wrist circles (20 reps each direction)

Cooldown

Child Pose (1 minute) Shoulder stretch (30 seconds each side) Upper back stretch (30 seconds each side) Wrist flexor stretch (30 seconds each side)