Page 50 - Muscle & Fitness (February 2020)

T R A I N 5 1 - M NI U T E W O R K O U T By Chris Gray, C.S.C.S.

DIRTY
BIRD

ROPE IN THE GAINS AG A I N S T T H E R O P E S

B AT T L E R O P E

Improve your conditioning and reduce body W O R K O U T
fat with this quick-hitting battle rope workout.

E X E R C I S E T I M E O N / O F F

WHY DO IT REVERSE LUNGE WITH REVERSE LUNGE W/ 15 SEC./15 SEC.
Simple: You’ll get a lot more SMALL WAVES SMALL WAVES
conditioned—in terms of gen- Start this movement by
eral cardio and in your arms creating small waves in
and shoulders—by working the ropes. (Think about “air SIDE-TO-SIDE 15 SEC./15 SEC.
with battle ropes. drumming.”) Then begin SLAM
reverse lunging, alternating
GET IT DONE legs each time. SIDE-TO-SIDE SLAM
Perform the first exercise in Hold both ends of the
the sequence for 15 seconds, REVERSE SLAM rope together and then
then rest 15 seconds before Pull both ropes violently from violently slam them from
starting the next one. Repeat the ground as if you were side to side, bringing your

this process for every move. tossing a ball overhead. arms up and over.

4 8 M U S C L E & F I T N E S S / F E B R U A R Y 2 0 2 0 Photographs by Per Bernal