Start from the beginning: Learning the wave
Get shoulder width apart in a squat position. Keep your back as straight as you can and really engage your core you’re gonna need it. Get nice and low in your squat position and whip the ropes in a nice wave position holding the ropes by the end, palms facing each other. Avoid a tight grip, which tenses your shoulders and tires you out quickly. Try whipping one rope at a time. Think of your arms as an extension of the rope; really use your whole body. You don’t want to just whip your arm; you will tire yourself out more because you’ll be flailing around more. Really engage your core and put all your weight in your heels to gain control of your stance. Try the wave with single ropes for 30 seconds, take a 10 second break. Then do both ropes at the same time creating a nice wave for 30 seconds with a 10 second break and repeat the circuit 4x.
There are so many variations you can do with these ropes. You can stand in a lunge and wood chop the ropes to work your deltoids, shoulders, back, and abs as you slam the ropes to the floor. You can do jumping jacks, Russian twists, and dragging the rope with a weight to a destination.
Try this workout out:
Do each exercise for 30 seconds with a 10-15 second break in between. Keep your intervals short; the best results come from an all-out effort.
Battle rope waves (single arm)
Battle rope slams jump split lunge (switch sides when you switch legs)
Russian Twists (on the ground)
Battle rope waves (both arms)
Repeat for 10 total circuits