Fitness Workouts 7 Heavy Rope Exercises for a Full-Body Strength Workout By Jessica Matthews Updated on September 30, 2022 Share Tweet Pin Email Trending Videos Slam, strengthen, and sweat your way to full-body muscle building with this heavy ropes workout that blends cardio and strength into one time-efficient training session. Now that's something to get stoked about. How it works: On two or three non-consecutive days a week, perform each move in order, resting no more than 30-60 seconds between exercises. Repeat the entire circuit 1-2 more times, resting for 1-2 minutes in between rounds. What you'll need: Set of heavy ropes (You can also get a full-body workout on the go with this resistance band back workout you can do anywhere.) 01 of 07 Weighted Jacks Jessica Matthews Works: total-body A. Stand with feet together, holding end of rope in each hand with an underhand grip. B. Jump feet out wide, reaching hands overhead. Extend arms as much as possible to ensure full range of motion in this weighted version a jumping jack. Do 2 to 3 sets of 8 to 10 reps. 02 of 07 Double Outside Circles Jessica Matthews Works: arms A. Stand with feet hip-width apart, holding end of rope in each hand with an overhand grip. B. Circle both arms, drawing ropes in towards one another before rotating arms up and open to create a full circle, allowing ropes to slam the ground as the hands join back together. Do 2 to 3 sets of 8 to 10 reps. 03 of 07 Single Arm Slams Jessica Matthews Works: arms and core A. Hold end of rope in each hand using an overhand grip and extend right arm toward ceiling, slamming rope as forcefully as possible into the floor while keeping core engaged. B. Quickly repeat on the other side, extending left arm and slamming left rope into the ground. Continue alternating sides as quickly as possible, yet with control. Do 2 to 3 sets of 4 to 5 reps per side. (Want to keep strengthening your arms? Try these six resistance bands moves for a quick workout.) 04 of 07 Grappler Throw Jessica Matthews Works: total-body A. Stand in a split stance with right foot forward, holding ends of rope in each hand with an underhand grip. Keep elbows bent. B. Pivot on feet and rotate body to right as you flip ropes toward the right side of the room. Once ropes hit the ground, quickly pivot and repeat to the left. Continue alternating sides as quickly as possible with control. Do 2 to 3 sets of 4 to 5 reps per side. 05 of 07 Alternating Split Squat Wave Jessica Matthews Works: glutes, legs, and thighs A. Stand in split stance with right foot forward and left foot back, holding the end of the rope in each hand with an overhand grip. Bend both knees, coming into a lunge. In this position, creative a wave-like movement down the length of the rope by first quickly slamming the right rope into the ground, minimizing amount of movement in torso or lower body and then slamming the left rope, moving as quickly as possible. B. While continuing a constant pattern of waves, jump switch the feet, coming into a lunge with the left foot forward. Continue alternating legs while keeping the ongoing wave movement with the ropes. Do 2 to 3 sets of 4 to 5 reps per side. 06 of 07 Squat Thrust Power Slam Jessica Matthews Works: total-body A. Hold end of rope in each hand, using an overhand grip. Lower into a squat, hinging hips and bending knees, keeping arms extending alongside body. B. Perform a fast double arm slam, straightening legs and lifting both arms as high as possible then driving ropes with force into the floor. C. Once ropes hit the floor and hips and knees flex once again into a squat, plant hands on the floor and jump feet back to a high plank position, continuing to hold the ends of the ropes in each hand. Reverse the movement, and return back to starting squat position. Do 2 to 3 sets of 8 to 10 reps. 07 of 07 Plank Rope Pull Jessica Matthews Works: total-body A. Begin in plank position with the ends of the ropes directly in front of hands. B. Keeping core engaged and hips and shoulders as squared to ground as possible, use right hand to pull the rope toward the body with as much force as possible while balancing on left hand. C. Return the right hand to ground and repeat on the left side. Continue alternating sides as quickly as possible while maintaining proper form. Do 2 to 3 sets of 3 to 4 reps per side. Was this page helpful? Thanks for your feedback! Tell us why! Other Submit