ROPE TRAINING QUICK-START
Start with the basics. Whether your goal is to lose weight , get healthy, get in better shape, or all of the above, there are three main components to your program: Make ROPEFLEX Part of Your Routine - How to Set Up a Comprehensive Exercise Schedule
- Cardio exercise: This can be any activity that gets your heart rate up, from walking or jogging to cycling or pulling rope .
- Strength training: You don't have to lift heavy weights or even spend a lot of time on weight training at first, but you do need to lift. In addition, rope pulling is a great way to strength train. Your muscles will get stronger and the more muscle you have, the more calories you burn overall. That helps with losing weight.
- Flexibility training: You also need to have the flexibility to go through a full range of motion of each exercise. Stretching increases your flexibility and helps your body recover after exercise. Extended, full range, low speed rope pulling exercises will improve flexibility and strength train at the same time.
Your schedule will ensure you get the right amount of each of these types of exercise throughout the week.
WHERE TO START
No one workout program is going to fit everyone, but it may help to see a sample workout schedule that would include all the workouts you need, including ROPEFLEX rope training, from beginning exercisers to more advanced exercisers.
SAMPLE ROPEFLEX WORKOUT FOR BEGINNERS
Below is a sample program that gives you an idea of what a typical schedule would look like for someone just getting started, or getting back to, exercise.
| Monday |
Cardio: 10 to 30 minutes. You can choose from one of the following sample cardio workouts:
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| Tuesday |
Total body strength and core training. You can choose from one of the following sample strength workouts:
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| Wednesday | Rest or yoga/stretching |
| Thursday | Cardio: 10 to 30 minutes. You can do the same workout you did on Monday or a new one. |
| Friday | Total body strength and core training. It's a great idea to do the same workout you did on Tuesday so you can practice the exercises and build the strength and endurance to do more. |
| Saturday | Rest or, optional, cardio: This is a great time to do something less structured like take a walk or a leisurely bike ride. |
| Sunday | Rest |
SAMPLE INTERMEDIATE SPLIT ROUTINE FOR UPPER AND LOWER BODY
| Monday |
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| Tuesday |
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| Wednesday |
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| Thursday | Rest or gentle yoga/stretching |
| Friday | Total Body Strength or Circuit Training incorporating ROPEFLEX |
| Saturday | Cardio Endurance Workout with ROPEFLEX switching from vertical to horizontal pulls |
| Sunday | Rest |
SAMPLE SPLIT ROUTING FOR ADVANCED USERS
| Monday |
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| Tuesday |
Lower Body and Core with ROPEFLEX |
| Wednesday |
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| Thursday | Rest or gentle yoga / stretching |
| Friday | Total Body Blast - Be creative, incorporate ROPEFLEX |
| Saturday | HIIT Cardio Workout: Burpees, Mountain Climbers, Long Jumps, Squat Jumps and ROPEFLEX rope reach pull jumps |
| Sunday | Rest |
