By: Travelle Gaines

Bored with the same old dumbbell curls? Sick of running on the treadmill? Then combining strength and cardio training into one unique workout might be for you.

Battle ropes, a workout that tests your cardiovascular and muscular endurance, is a simple way to get a good workout in with just a regular rope wrapped around a pole.

Battle ropes is a great cardio exercise. Unlike traditional cardio, like running or walking, it is something you can do in bursts. So in short 20 to 30 second increments, you can work on your heart rate, cardio burn, and strength. Mixing in battle ropes with strength training makes for a great cardiovascular workout.

Another benefit of battle rope workouts is the number of variations you can do with them. This variety is important because, as an athlete, you never know exactly what physical tests are coming in the heat of battle. By changing things up, these workouts will also help you from a mental and discipline standpoint.

When it comes to form during your battle rope workouts, you want to make sure you have a proper stance and are using the correct muscles. Make sure your feet are shoulder width apart, your toes are pointed straight, you’re seated back in a squatting position like you are sitting in a chair, your chest is up, your eyes are straight ahead, and you are moving the rope as violently and quickly as you can.

Below are some simple variations of battle rope exercises shown in the video:

1. Battle rope waves.
2. Battle rope slams.
3. Battle rope side to side slams.
4. Battle rope outside circles.
5. Battle rope inside circles.