Monthly Archives: January 2016

Learning The Ropes: 6 Badass Conditioning Workouts You Need To Try

If you’re a bro, the chances of you hating cardio are pretty high.

You avoided the thought of cardio for the past few years, only to realize you have to stop to catch your breath after climbing a few flights of stairs.

Not only does this make you look like a jackass, but think about how your girlfriend feels every time you have to stop for a breather. Do you want to be panting like a fat little pug? That’s only cute for dogs, bro.

Don’t worry. I’ve got you.

Enter Battle Ropes


Workout 1

A1) Ultimate warrior slams (36) —left

A2) Diagonal slams (35) — left

A3) Ultimate warrior slams (36) —right

A4) Diagonal slams (35) — right

Perform each exercise for 15 seconds. After A4 rest for 60 seconds. Repeat 4x

B1) 1-arm plank wave (17) — left

B2) spread eagle waves (15)

B3) 1-arm plank wave (17) — right

B4) spread eagle waves (15)

Perform each exercise for 20 seconds. After B4 rest for 60 seconds. Repeat 2x


Workout 2

A1) Squat waves (6)

A2) Static squat waves (5)

A3) Cossack squat waves (8)

Perform each exercise for 40 seconds. After A3 rest for 20 seconds. Repeat 3x

B1) Kneeling waves (13)

B2) Kneeling getup waves (14)

B3) Reverse lunge waves (11)

Perform each exercise for 20 seconds. After B3 rest for 60 seconds. Repeat 3x


Workout 3

Left Side

A1) Single arm in and out (25)

A2) Singe arm circles (24)

A3) Single arm waves (23)

A4) Single arm slam (22)

Rest 30 seconds

Right Side

A5) Single arm in and out (25)

A6) Singe arm circles (24)

A7) Single arm waves (23)

A8) Single arm slam (22)

Perform each exercise for 15 seconds, resting only 30 seconds when switching arms. After A8 rest for 2 minutes. Repeat 3x


 Workout 4

A1) Banded alternating waves (27)

A2) Banded double slam (26)

A3) Banded outside circles (28)

Perform each exercise for 30 seconds. After A3 rest for 60 seconds. Repeat 5x


Workout 5

A1) Kneeling overhead press (29)

A2) Bent over lateral raise (21)

A3) Front Raise (20)

A4) Jumping Jacks (31)

Perform each exercise for 30 seconds. After A4 rest for 15 seconds. Repeat 4x

B1) Uppercuts (30)

B2) In and out waves (7)

B3) Outside Circles (4)

Perform each exercise for 30 seconds. After B3 rest for 15 seconds. Repeat 3x


Workout 6

A1) Hip toss (32)

A2) In and out alternating waves (18)

Perform each exercise for 40 seconds. After A2 rest for 20 seconds. Repeat 4x

B1) Tight rotations (33)

B2) Snare Drummer (19)

B3) Side to side tight waves (34)

Perform each exercise for 20 seconds. After B3 rest for 20 seconds. Repeat 4x


You can use these battle rope workouts at the end of your regular training regimen as a finisher or on your rest days for some extra cardio and gains.

Check it out –> http://romanfitnesssystems.com/articles/battle-ropes-conditioning/