• SWEAT WOW: Ruthless Rope Workout

    SWEAT WOW: Ruthless Rope Workout

    JAN. 29, 2014
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    This heart-racing rope workout is guaranteed to get your heart pumping and your muscles burning. These exercises can be used as a dynamic warm up to get the blood flowing or as a great way to end your workout to get those few extra sets in. Below are demo videos of every workout, designed for you by Danny* and demoed by Denise from from SWEAT Conshohocken. As always, if you have any questions, please ask the Front Desk!

    SWEAT WOW: Ruthless Rope Workout


    Beginner – Heels on the floor
    Intermediate – Feet off the floor


    Beginner – Normal
    Intermediate – Use resistance band with ankle straps to add resistance to your legs being apart


    Beginner – Normal
    Intermediate – Do them for time instead of reps (ie 45 seconds to 1 minute) and do them as fast as possible while holding proper form



    Beginner – Slow up and over. Bring rope up when your leg comes up and slam rope down when you put your other leg down (1st video)
    Intermediate – Keep low stance and go up and over as fast as possible without compromising form (2nd video)


    Beginner – No BOSU, Keep both feet on the ground.
    Intermediate – On BOSU, standing on the hard plastic


    No variation – Focus on engaging your core and keeping your arms straight.

    * Danny Ernst is a trainer at the Conshohocken SWEAT. He uses the rope as one tool to help create a great total body workout for his clients. There are many different exercises you can use with the rope to target different muscle groups. He also uses the ropes in his Super Circuit Class on Friday’s at 12:15 and will be using it for his Trekking Intervals Class starting Tuesday Mornings at 6am on February 4th.

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