HAPPY FRIDAYYYYY :D
I hope you've had a good week and ready to BRING ON the weekend! The weather's AHHHsome in California so I plan on spending a lot of time outdoors! Wooo Whooo!!
What equipment can burn a whopping 150 calories in just 10 minutes and get you totally toned?!
The supersize ropes you see people throwing around at the gym are called battling ropes. They're easy to use...grab hold of the ends and make waves, slam, or circle them as hard and fast as you can. When people did 10 15-second sets of rope waves with 45 seconds of rest in between, they burned an average of 112 calories, finds a study in the Journal of Strength and Conditioning Research. That's 112 calories in just 2 1/2 minutes of work! They're heavy, so it only takes a few high-intensity intervals to improve your endurance, strength, and power, says Ingrid Marcum, C.S.C.S., director at Battling Ropes.
Burn 150 calories.
Most gyms have a battling rope. If you don't see one, ask a trainer to help you find it. Rope should be about 50 feet long with a 1.5-inch diameter.
First, anchor the center of the rope around a heavy weight or machine. Start with the first exercise. Do as many reps as you can for 30 seconds. Rest for 30 seconds. Do the remaining moves in order, resting for 30 seconds between each. Then repeat the whole thing once more.
Stand with feet hip-width apart, knees bent, and hold rope ends in each hand with an underhand grip. Lean forward from hips and forcefully throw arms up to shoulder height and down toward knees, creating small to medium waves that travel to the anchor point while you simultaneously march or jog in place.
Stand with feet hip-width apart, knees bent, and hold rope ends in each hand with an underhand grip. Lift arms to chest height, elbows bent, and make big, clockwise circles (between hips and chest) with ropes. Reverse direction at 15 seconds.
Stand with feet hip-width apart, knees bent, and hold rope ends in each hand with an overhand grip. Lean forward from hips and use your entire body to drive ropes as high as possible (above shoulders), and then slam them toward floor as you squat. Immediately repeat.
Stand with feet hip-width apart, knees bent, and hold rope ends in each hand with an underhand grip. Lean forward from hips and forcefully throw right arm up to shoulder height and left arm down toward knees. Immediately switch sides to create big, alternating waves.
Lunge with right foot forward and hold rope ends in each hand with an overhand grip, hands together. Forcefully slam ropes to your right, then to your left, letting the ropes touch the floor on each side of right foot. Switch legs at 15 seconds.
If you don't belong to a gym, you can purchase battling ropes at many sport stores AND online. They're not cheap BUT a good investment to add to any home gym!
Working out with battling ropes is empowering! They're a GREAT workout...prepare to SWEAT and get the SLAMMING body you desire :D
Have a FABULOUS weekend!
See you on Monday!!
Pamela Stewart, NASM Certified Personal Trainer and Weight Loss Specialist