LEVEL 1 - NO MUSIC

SLAM

LEVEL 2 - NO MUSIC

LEVEL 3 - NO MUSIC

LEVEL 3

Circuit 1

Rope Alternating Waves w/Squat 2x30s

In and Out Plyo Push Ups  2x30sec


Circuit 2

Rope Alternating Side Slams 2x30sec

In and Out Jump Squats 2x30sec


Circuit 3

Rope Lateral Raise Jack 2x30sec

Elevated Feet Rope Ab Twist 2x30sec

*20 Second Break Between Sets - Circuits - Exercises

LEVEL 3

WORKOUTS           HOME

SLAM is a 10 minute battle rope workout designed to burn fat and tone up your entire body.   There are 3 levels to choose from each progressively harder than the previous level.  You can choose a level to do as a single workout, or turn these workouts into a progressive 9 week workout routine by doing level one 3-4 times per week for 3 weeks, followed by level two 3-4 per week for 3 weeks, and ending with level three 3-4 times per week for 3 weeks.  


LEVEL 1

Circuit 1

Rope Alternating Waves 2x30sec

Push Ups 2x30sec


Circuit 2

Rope In and Outs 2x30sec

Squats 2x30sex


Circuit 3

Rope Alternating Shoulder Raise 2x30sec

Rope Straight Leg Sit Up Twist 2x30sec

*20 Second Break Between Sets - Circuits - exercises

Level 1

LEVEL 2

Circuit 1

Super Low Rope Alternating Waves 2x30s

Alternating Push Ups  2x30sec


Circuit 2

Rope Snake 2x30sec

Lateral Step Squats 2x30sec


Circuit 3

Rope Lateral Shoulder Raise 2x30sec

Rope Ab Twist 2x30sec

*20 Second Break Between Sets - Circuits - Exercises

LEVEL 2