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Battle ropes are not only badass. They are a fun way to work on your strength while getting a solid cardio workout. According to fitness workout, Roshni Shah from V’s Fitness Studio Mumbai, these battle rope moves will build your core strength as well as work your entire lower body. Do 30 seconds of work followed by 30 seconds of rest.
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Chest fly: Keep your legs in half squat position, grab a rope in each hand, bend your arms slightly and move them in and out to target your shoulders and pecs. Just make sure that you do not cross your hands over in the centre.
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Wide circles: Grip one rope in each hand and move the ropes outwards in circular motions. The wide circle movements will provide you with a full body workout especially focusing on the muscles of your back. Try and make the circles as big as you can and keep the momentum as much as possible.
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Single-arm slam: Het on your hands and legs and lift your knees slightly while you balance on your arms. Then bending at the elbow, grab a rope with one arm and slam the rope repeatedly on the ground to work your biceps. Repeat on the other side.
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Boat pose: Sit on the floor, slightly bending your legs in front of you. Then lean your torso back at a 45-degree angle while you lift your legs. Grip a rope in each hand and male alternating waves. You work your core when you keep your legs lifted in this pose and your arms when you make waves with the ropes.
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Double slam with jacks: Hold a rope in each hand and slam the rope up and down as you move your legs in a jumping jack motion. With this workout, you will focus a lot on your upper body, core strength and legs.
