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Free Fitness Friday: Heart-Healthy Rope Smasher Workout

Fitness, WorkoutkellypuryearComment

February is American Heart Month and I am joining the American Heart Association in raising awareness about Heart Disease! Heart disease is the leading cause of death for men and women in the United State, but the good news is that YOU can reduce your risk of developing heart disease through healthy lifestyle choices (like eating well and exercising daily)!

Last week, I shared a Heart-Healthy Kettle Bell workout and this week it's all about the ROPE SMASHER (also known as rope slams)!!

This week's Free Fitness Friday: Heart-Healthy Rope Smasher Workout

Rope Smasher Workout

This week's workout is all about using the ropes to rev up your heart rate! This workout is very simple to set up (all you need it one light-to-moderate weight thick rope and weights to hold it in place) and can be done in anytime frame that you have (anywhere from 15-30 minutes), but should be done at a fast-pace and with minimal rest. Complete all exercises in a row for 1 round, rest for 1 minute, then begin with the first exercise for round 2. Complete as many rounds as you can in the time you have! (Try for 4-6 rounds!)

As always, be sure to warm up before beginning the first round and cool down and stretch when you are finished.

Rope slam workout

Round 1:

  • 30 double-arm rope slams (squatting in sync with the slams)
  • 30 single-arm rope slams (15 each arm and keep core tight)
  • 15 right-arm rope slams with alternating reverse lunges
  • 15 left-arm rope slams with alternating reverse lunges
  • 15 right-arm plank slams (keep core tight)
  • 15 left-arm plank slams (keep core tight)
  • 15 squat thrust and rope slam

That's the whole workout! Check out this video for demonstration of each exercise and please let me know if you have any questions!

Now doesn't that look fun!? Actually, I did have a blast during this workout (and definitely blasted some calories)! What's even better is knowing that I did something good for my heart! And now I am ready to eat some yummy heart-shaped treats with my Valentine this weekend!

Happy Friday, fit friends! Have a wonderful weekend ahead and a very Happy Valentine's Day!