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Free Fitness Friday: Full-body Rope Smasher Circuit Workout

Fitness, WorkoutkellypuryearComment

It's finally Friday! I can't believe it is already the 1st of July! There is already so much to celebrate this week (I am officially a Registered Dietitian Nutritionist!! and it is the 4th of July weekend) and to make it even better, I have another killer Full-body Workout that is low-maintenance (when it comes to space and equipment), but high-intensity and you can perform anytime and anywhere!

This week's Free Fitness Friday: Full-body Rope Smasher Circuit Workout

Photo credit:  DA Photospot   

Photo credit: DA Photospot  

This workout is very simple to set up (all you need is a large moderate-weight rope and an exercise mat) 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. You can even fit this workout in at the end of a workout for an extra calorie burn! 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 3-5 rounds!)

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

Round 1:

  • 30 rope smashers (use both hands and involve your lower body and core)
  • 15 right leg reverse lunge hold with left arm rope smasher (activate the core) 
  • 15 left leg reverse lunge hold with right arm rope smasher (activate the core) 
  • 30 rope smasher Russian twists (15 each side)
  • 15 push-up and rope slam (perform push-ups on your knees on the exercise mat)

Check out this short video to see how each exercise is performed and to ensure that you have proper form throughout each exercise!

Now, doesn't that look fun! Can't you tell by the smile on my face right before I started the Push-up and rope slam!? What are you waiting for? Go have a blast blasting some calories and then celebrating the 4th of July all weekend long!

Have a great workout and a wonderful weekend ahead!