Fitness Ropes — 11/19/13

Fitness Ropes – 11/19/13

Tonite we have some hip mobility and core work … expecting several new folks tonite so we’ll be in the trio format … 5 lanes, 3 stations per lane.


Beg/Intermediate – 25/25/25 x 2 per lane, 1 minute between lanes

Advanced – 30/30/30 x 2 per lane, 45 sec between lanes

The Trios

Lane 1:

Rope Two Hand Wave w/Squats

Bodyweight Squats

Medicine Ball Overhead Squats

Lane 2:

Rope High Pull w/ Alternating Reverse Lunge

Alternating Reverse Lunge

Medicine Ball Alternating Reverse Lunge

Lane 3:

Rope Alternating Wave w/ Alternating Half Kneel

Plank Hold

Half Kneel Woodcutters (Left Knee Down)

Lane 4:

Rope Full Kneel Jacks

Plank Hold

Half Kneel Woodcutters (Right Knee Down)

Lane 5:

Rope Deep Squat Speed Wave

Total Body Extension

Seated Russian Twist with Medicine Ball

Related Posts

NBW Boot Camp #1263 – Saturday Circuit – October 20th

This will be our Saturday circuit finale for a few weeks ... we're working on an alternative Saturday offering and

NBW Boot Camp #1262 – Friday Tabata – October 19th

18 options ... you pick 'em ... get at least 3, probably no more than 6 or 7 tops, but

NBW Boot Camp #1261 – Strike! – October 18th

10 stations ...  75 minute open block 5:15-6:30 am with no class at 8:40 (Jim has an offsite meeting)

Leave a Reply

This site uses Akismet to reduce spam. Learn how your comment data is processed.