High Intensity Conditioning Routine Featuring Battle Ropes

High-Intensity Conditioning Routine Featuring Battle Ropes

This 60-minute group fitness class is designed to enhance your conditioning and power using battle ropes and plyo boxes. Prepare for an intense, fun, and engaging workout!

Class Structure:

1. Warm-up (10 minutes)

   • Dynamic Stretching (5 minutes)
     • Arm Circles: 1 minute
     • Leg Swings: 1 minute
     • Torso Twists: 1 minute
     • High Knees: 2 minutes
   • Mobility Drills (5 minutes)
     • Hip Circles: 1 minute
     • Ankle Bounces: 1 minute
     • Walking Lunges: 1 minute
     • World’s Greatest Stretch: 2 minutes

2. Workout Blocks (45 minutes)

   Block 1: Battle Rope Conditioning (15 minutes)

   • Battle Rope Alternating Waves
     • Set: 3
     • Duration: 30 seconds work, 30 seconds rest
   • Battle Rope Slams
     • Set: 3
     • Duration: 30 seconds work, 30 seconds rest
   • Rest between exercises: 1 minute

   Block 2: Plyo Power (15 minutes)

   • Box Jumps
     • Set: 4
     • Reps: 10
     • Rest: 1 minute between sets

   Block 3: Core & Conditioning Circuit (15 minutes)

   • Battle Rope Alternating Waves (as a finisher)
     • Duration: 1 minute
   • Plank Hold
     • Duration: 1 minute
   • Russian Twists
     • Duration: 1 minute
   • Rest between exercises: 30 seconds
   • Complete 3 rounds of the circuit with a 1-minute rest between rounds

3. Cooldown (5 minutes)

   • Static Stretching
     • Forward Fold: 1 minute
     • Seated Hamstring Stretch: 1 minute
     • Chest Opener: 1 minute
     • Child’s Pose: 1 minute
     • Deep Breathing: 1 minute

This Conditioning workout is structured to push your limits while ensuring proper recovery and muscle engagement. Enjoy the energy and the sweat!

Like anything new or established, be sure to consult a health professional before undertaking a new workout regime. We take no responsibility for any injuries caused by you trying this workout.

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