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ROPES

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Muscles Engaged

Rope workouts are simple — they take about 15 seconds to teach. Most people loop one 40' rope around a pole or tree or, connect two 20' ropes to a wall etc.  Ropes come in 1.5- and 2-inch widths. Most adults use 1.5-inch ropes that weigh about half a pound per foot. A 2-inch rope weighs about a pound per foot.

Each rope exercise trains different muscles. Snakes challenge chest muscles while waves work the shoulders and upper back. Keeping steady while doing a double Dutch pattern works the lower back and legs. When you’re standing and keeping your feet on the ground, you’re really engaging your hips, quadriceps, hamstrings, core muscles, shoulders and back.

Do one minute each of the wave, snake and double Dutch followed by another 30 seconds of each. In addition to strength and stability training, rope work challenges the cardiovascular system. for three minutes after lifting weights. Do a rope workout! This is a great cardio blast!

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