Battle Ropes Exercises and Videos

Training with Battle Ropes is unique and challenging. And even though the Battle Ropes don’t look like it at first, Battle Rope training is also very diversified. We will explain everything you need to know about Battle Ropes and show you how to get in top form with our two real-time workouts!

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Health guidelines:

aerobis Battle Ropes are demanding and powerful tools for physical fitness training at home. Please note our guidelines concerning safety and setup of the device to avoid injuries and accidents. Please consult your doctor, therapist, or trainer before training with the device for the first time! They can advise you accordingly and design an individual training plan for you. Get accustomed to the training slowly and don’t overburden yourself. You should start with uncomplicated exercises with little intensity and, if possible, train together with a training partner who can support you.

Online training plans & videos for Battle Ropes

Before you start

In our introduction video, our Head Coach Fabien will tell you everything you need to know about Battle Rope training and where and how you can use them in your functional training routine.

Training in real-time

Our training videos are divided in two parts. In the first part, Fabien will explain the exercises to you and give you tips for the correct form. You will also find the battle rope exercises as a downloadable PDF workout plan.

In the second part, you can train with us in real-time! The workout part has a countdown that tells you when a set starts and when you can pause. This will give you the perfect introduction to Battle Rope training.

The second training video is aimed at intermediate rope trainees that want to challenge themselves with more challenging exercises.

Battle Rope Workout for beginners

For the perfect introduction to Battle Rope training we have designed the following workout. Train in real-time along with our coaches. If you want to make it a bit more challenging, focus on Fabi who will show some exercises in a more advanced version. The exercises are consciously chosen because of their relativ simplicity so you can first get familiarized with this unique form of training with ropes.
The first Battle Rope workout is an AMRAP (As Many Reps As Possible) which means that you complete as many repetitions with perfect form as you can. This will let you determine the intensity for yourself. If you want to challenge yourself you can try to do as many reps as possible but beginners will rather focus on keeping perfect form without counting the number of reps at all.

Download the plan for this workout here.

Download the plan for this workout here.

Battle Rope Workout for intermediates

If you have done the beginner workout a few times you can now jump at the intermediate workout. Ideally, you do this with a training partner who can do the side pull in the plank position with you. Alternatively, you can simply hold the plank. The other exercises demand a great amount of body control and strength from you but always remember: the waves don’t always have to run all the way to the anchor point. It is much more important that you keep your pace!
The second Battle Rope workout challenges you to compolete as many rounds as possible. After you have complete the given number of reps for one exercise you change over to the next exercise. Try to complete as many rounds as possible in 10 minutes without losing perfect form for any of the exercises.

Download the plan for this workout here.

Download the plan for this workout here.

Now it’s your turn!

Our two real-time workouts can obviously only show a fraction of all possible Battle Rope exercises. Now it is your turn to unleash the full potential of the training rope and experiment with the possibilities. You can find more Battle Rope exercises here and include them into every training plan. Whether you use them as a finisher at the end of a workout to power yourself out or you make them the central element of your workout – Battle Ropes are extremely fun! So give it a try and let us know how you like your new training!