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7 Body Weight Moves and 7 Battle Rope Moves To Get Your Heart Pumping

 

Join me in trying out some of my favourite ways to get the heart pumping using two of my very favourite tools- your own body weight AND (of course) battle ropes!

Lateral Bear Crawl with Shoulder Taps: Fire up that brain power! Begin this exercise in a bear position (shoulders over wrists, hips over knees), ensuring that you have a neutral spine and knees are close to the floor. While maintaining a neutral spine (draw your belly button in) start to move laterally using bilateral movement (opposite arm and leg moving simultaneously) for 3 or 4 steps. Pause, tap each shoulder and repeat in the opposite direction.

Rotational Stationary Lunge Pulse: Start this exercise lunge position with the front leg bent at 90 degrees (watch that front knee doesn’t sneak over your toes!). Place you hands at your ears, or rest them on your hips. As you lower you back knee as close as you can to the floor, begin to rotate through your torso, so that your body begins to turn toward the outside of...

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Top 10 Body Weight Exercises to Boost Your Metabolism with Kaitlin Heaney, plus Interview

 

Looking for a way to give your body a metabolic jumpstart without any equipment?

Look no further!

Here are 10 fun and effective moves to get the heart rate up while working the entire body.

These short bursts of exercise can boost your body’s EPOC (Excessive Post-Exercise Oxygen Consumption), or to put it simply- they create an AFTERBURN!

So, you’ll continue to burn calories hours after training! 

The Workout (video above):

We are going to try to work as many muscles in the body as we can, so expect to use multiple limbs and move in multiple planes! Our goal is to work for 30 seconds at a high intensity followed by 20 seconds of complete rest. Complete at least one round! 

*Remember, while we do want to work at a higher intensity and speed, keep your focus on controlling each movement over anything else. Clean form is our number one priority! 

THE MOVEMENTS

X Jack Squats: Start with legs hip width apart, gripping the floor with your feet and allowing the...

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