Stuck onboard this season ? Dying for a workout , then look no further than the bosuns locker or the aft deck .
Mix in the rope workout with some planks, push ups, lunges, squats and burpees and you will never get bored this season.
All yacht people can access a heavy rope ; if not then pay STP a visit .
A workout with a rope will completely rev up your workout and if you are stuck on a boat then you have no excuse.
Ropes are your one-and-done, strong-body weapon.
Apparently work outs done with them for eight weeks improved athletes’ aerobic fitness and upper and lower-body power more than sprints .
Sit cross-legged while holding rope handles, palms facing each other.
Engage core as you alternately raise and lower each arm so ropes make waves, keeping handles at or below chin level. Start with knees bent, feet wider than shoulders. Grab handles with palms facing each other. Whip ropes up and over to right side, using abs to keep body facing forward. Repeat motion toward left side; continue alternating sides.
Start in a low squat, feet wider than shoulders. Grab the rope handles with palms facing each other and raise them above shoulders. Powerfully slam both ropes down at the same time; repeat.
Start with knees bent, feet wider than shoulders. Grab the rope handles with palms facing each other. Whip ropes up and over to right side, using your abs to keep body facing forward. Repeat motion toward left side; continue alternating sides.
Time: 10 minutes
Equipment: Battle Ropes- heavy mooring lines
Good for: Arms, shoulders, abs, core
Instructions: Complete these three moves, in any order, as a circuit.
Perform each for 30 seconds, resting 15 seconds in between.
Repeat the entire circuit four times
By Katie Handyside – Personal Trainer
+34 636 322 959
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