23 BATTLE

ROPE
EXERCISES
TO BURN
MORE FAT!
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INTRODUCTION
“I want to burn more fat!”

“I want to lose this” (pointing to the areas around her

torso and thighs)!

“What exercises can I do to get rid of this fat?”

“How do I target the loss of this belly, butt, thigh, arm,

back...and the list goes on?”

I have heard this at least one thousand times from one

thousand different people, and I have bad news and
good news.

Bad news is, there is no magic pill or potion to lose body

fat...yet.

Good news is, there are some simple and very effective
ways to burn those unwantedpounds.

Every single person that has listened to my advice, and

followed it, have lost the unwanted weight. Every single
person has also gained an extraordinary amount of
confidence, skill, and satisfaction from the process.

Today, I’m giving you a sneak peek at my new guide on

how to BLAST FAT!

Below, you’ll find 5 of my top Battle Rope exercises for

shredding fat and getting in shape. The even better news
is that you’ll learn a lot about general fitness and improve
your battle rope skills tremendously.

In the full version of this course, each exercise comes

demonstration video to make sure your technique is
flawless for maximum efficiency and fat-burning power!

If you love what your getting here, your going to love the
full version of 23 Battle Rope Exercises to Burn More Fat!

So what are you waiting for?

GET THE REAL THING HERE!

*BattleRopes.org is a Battle Ropes and Fitness Education website and company. We are not a
personal training company. You should consult a physician before starting this program or
any exercises or workouts. You accept all risks and liability for utilizing these exercises. For
more information please refer to our terms and conditions at www.battleropes.org/terms

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LATERAL SHUFFLE WITH

ALTERNATING WAVES

In this video Battle Ropes Master Coach Aaron Guyett is demonstrating Lateral Shuffle with
Alternating Waves. This is a full body exercise. Great for endurance training days. It can also be
done on the other days, by adjusting the perceived level of exertion. I like combining this exercise
with the other alternating wave exercises, like forward and backward
movement with alternating waves.

Techniques : Be sure to keep a tall spine and a proud chest, and try to make sure the waves go all
the way down to the end of the rope. Watch your step, and lift your feet (no one wants to end up
on the ground because they tripped on their own feet.).

How this Burns Fat : Because this movement is using both the upper body and the lower body in
a very intense way, it really ramps up the heart rate and speeds up metabolism. Even when you are
done with this exercise, your body fat will continue to be used to as a fuel source for your recovery,
helping improve fat burning post-exercise.

Things to focus on: Focus on the end of the rope and keep your lateral movements short and fast.
Make sure your center of gravity is low enough so you can transition from side-to-side fast and
effectively.

Benefits of this exercise: This exercise has what I call a “hemispheric effect”. It makes the heart,
lungs, and circulatory system work twice as hard, because it needs to bring oxygen and fuel to
both the upper body (upper hemisphere) and lower body (lower hemisphere). It also helps with
speed, agility, and quickness in sports.

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FORWARD AND BACKWARD SHUFFLE

WITH ALTERNATING WAVES

In this video Battle Ropes Master Coach Aaron Guyett is demonstrating Forward and Backward
Shuffle with Alternating Waves. This is another great movement that works both the lower body and
the upper body simultaneously. It is great for elevating the heart rate and improving coordination

Techniques: Try to move as rhythmically as you can, as you will feel a bit awkward if the timing for
your upper body is off from the timing of your lower body. Keep you chest proud and your spine
tall. Engage your abs slightly to keep from feeling pressure in your lower back. Pick your feet up
and load your body weight throughyour quads and glutes as you move forward and backward.

How this Burns Fat: Because this movement is using both the upper body and the lower body in a
very intense way, it really ramps up the heart rate and speeds up metabolism. Even when you are
done with this exercise, your body fat will continue to be used to as a fuel source for your recovery,
helping improve fat burning
post-exercise.
Things to focus on: Focus on the end of the rope and keep your lateral movements short and fast.
Make sure your center of gravity is low enough so you can transition from front-to-back fast and
effectively.

Benefits of this exercise: This exercise has what I call a hemispheric effect. It makes the heart,
lungs, and circulatory system work twice as hard, because it needs to bring oxygen and fuel to
both the upper body (upper hemisphere) and lower body (lower hemisphere). It also helps with
speed, agility, and quickness in sport

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SQUAT WITH
ALTERNATING WAVES

In this video Battle Ropes Master Coach Aaron Guyett is demonstrating Forward and Backward
Shuffle with Alternating Waves. This is another great movement that works both the lower body and
the upper body simultaneously. It is great for elevating the heart rate and improving coordination

Techniques: Try to move as rhythmically as you can, as you will feel a bit awkward if the timing for
your upper body is off from the timing of your lower body. Keep you chest proud and your spine
tall. Engage your abs slightly to keep from feeling pressure in your lower back. Pick your feet up
and load your body weight through your quads and glutes as you move forward and backward.

How this Burns Fat: Because this movement is using both the upper body and the lower body in a
very intense way, it really ramps up the heart rate and speeds up metabolism. Even when you are
done with this exercise, your body fat will continue to be used to as a fuel source for your recovery,
helping improve fat burning post-exercise.

Things to focus on: Focus on the end of the rope and keep your lateral movements short and fast.
Make sure your center of gravity is low enough so you can transition from front-to-back fast and
effectively.

Benefits of this exercise: This exercise has what I call a hemispheric effect. It makes the heart,
lungs, and circulatory system work twice as hard, because it needs to bring oxygen and fuel to
both the upper body (upper hemisphere) and lower body (lower hemisphere). It also helps with
speed, agility, and quickness in sport

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Anecdote: I used to “taco” when I squatted with a barbell. Once I started doing these exercises,
they really helped me stay tall throughout the squat, leading to much more glute and abdominal
engagement. This is beneficial for looking leaner and stronger, while also helping you feel better
about your squat movement.

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JUMPING JACK
BURPEES WITH BATTLE ROPES

In this video Aaron demonstrates Jumping Jack Burpees with Battle Ropes. Watch out shoulders,
abs, back and legs! This exercise is sure to increase the strength in all of those parts of the body,
and eliminate the fat through major increases in your breath rate, heart rate, and lean body mass.

Techniques: Keep your abs engaged, spine tall, and chest proud throughout the movement. When
you drop down for your burpee, you can either hang on to the rope, or let go and use the palm
of your hands to softly land. Think about using your legs to lower, instead of folding in half at the
hips and spine.

How this Burns Fat: Talk about revving up the metabolic engine. Going from ground to standing
and standing to ground is very challenging. The speed, explosiveness, and pace you’ll use will
depend on whether you’re using this as a power, strength, or endurance exercise.

Things to focus on: Focus on control and quality of your movement over speed and explosiveness.
Over time, this exercise will help you become a very coordinated.

Benefits of this exercise: One of the tell-tale signs of age is the inability to go from standing to
ground, and ground to standing. So think about all the years you are taking away from your age
every time you do a burpee.

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SPLIT SQUATS
WITH RAINBOWS

In this video Battle Ropes Master Coach Aaron Guyett is demonstrating Split Squats with Rainbows
This is my favorite exercise to do with the Battle Ropes. I love that it is explosive and uses all three
planes of motion: sagittal, frontal, and transverse.

Techniques: Keep you forward knee above or just in front of your ankle, and load 80% of your
body’s weight onto the heel of that forward foot. Keep your spine vertical and your chest proud as
you switch from split squat to split squat. Your hands should start next to your hip on the outside
of your forward leg and come up toward your sternum, then back down to the other hip once you
have switched to the other leg forward in the split squat position.

How this Burns Fat: Just like so many before, this exercise incorporates both the upper body and
the lower body, increasing the metabolic rate through a raising the need for oxygen, glucose, and
heart rate.

Things to focus on: Try to keep your knees from wobbling or going out of control. If you lose
control of the movement, just slow down, regain control, and then continue.

Benefits of this exercise: This exercise not only builds balance and stability, but incredible explosive
power.

Anecdote: This exercise and the next are my two most commonly used with athletes, because of
their ability to convert power unilaterally through every plane of motion.

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