Onnit dropped its new Battle Ring Suspension System late last week and it got me wondering, what exercises can you do with a piece of rope with two loops at each end? Turns out it’s actually quite versatile and you can do a lot, but with a catch.
The catch being is that for most exercises you’ll need something to to loop or wrap the rope around, since you’re using your own body as the weight for the exercises. If you have a home gym, you can likely find a pull-up bar or something to throw the rope over so you can support your weight when doing these Battle Ring Suspension System exercises.
Superman Extensions – Start in a crouching position beneath the ropes with your hands in the loops. Explode outwards and upwards as if you’re Superman flying. When completely extended, revert back to the original position and start over. Do three rounds of 30 seconds.
Explosive Leg Switch Body Row – Start in almost an upside down push up position, holding onto each of the loops with your hands. With one foot on the ground, pull yourself up with the ropes, switch feet in the air, landing on the other foot. Do three rounds of 30 seconds.
Alternating Pistol Jump – Much like the above exercise. Start in a crouching position holding onto the loops with each hand facing the ropes, not away. Pull yourself up in the air, kicking one leg one leg out while landing on the other. Do three rounds of 30 seconds.
Alternating Lawnmower Extension – Start with both feet on the ground, leaning back with your arms fully extended, holding onto both loops. Pull yourself up with one arm so your body twists to the opposite side. The motion mimics that of starting a lawnmower, but more challenging obviously. Do three rounds of 30 seconds.
Walking the Plank – Start with the rope hanging down to the ground. Grab onto the rope (not the loops) with both hands, standing as far back from the rope as you can. Without moving your feet, slowly alternate your hands down the rope until you’re at the bottom, then work your way back up. Do three rounds of 60 seconds.
L-Sit Rope Climb – Like the classic rope climb from gym class but without the need for as much vertical space. Start on the ground and grab onto the rope around head level. Using your strength, lift your legs up off the ground and straight out in front of you. Then alternate your hands up the rope, without your feet touching the ground. Do three rounds of 60 seconds each.
1-Leg Burpee – Much like the classic burpee, but with your foot in one of the rope’s loops. Do a push-up, hop up onto one foot, then hop into the air. Do three rounds of 30 seconds.
Back Lunge to Jump – Start in a one-legged lunge position, hopping up into the air, then down and back into the starting position. Do three rounds of 30 seconds.