Two days ago I covered a variety of exercises using the Onnit Battle Ring Suspension System and your body’s own weight. Today, I’ll be looking at a number of exercises that you can do with the BRSS and a kettlebell as the counterweight. As you’ll see, you don’t need to spend thousands of dollars on a fancy Bowflex system when you can do many of the same exercises with a Battle Rope Suspension System and a few kettlebells, Zombie Bells, or Primal Bells from Onnit at a fraction of the cost.
Back Lunge Twist Pull – Start standing, holding onto the rope with both hands. Go down and back into a lunge, twisting your body and pulling the weight to one side. Go back up, then down again to the other side. Do five sets of 60 seconds each.
Counterweight Squat Pull – Start holding onto the rope with both hands in a squatting position with the kettlebell on the ground. Pull the rope down until the kettlebell is as high as it can go. Lower it back down to the ground and repeat. Do five sets of 60 seconds.
Counterweight Ab Extension – On your knees holding onto the loop of the rope, pull down, bringing your elbows into your stomach and your body down on top, working your abs. Go back up and repeat. Do five rounds of 60 seconds.
Lunge Step Over Shoulder Pull – In a standing position facing away from the kettlebell, hold the rope with both hands over one shoulder. With the leg opposite the side of the rope, go down into a squat position, then pull the weight up and the rope into your chest. Do five rounds of 60 seconds switching sides.
Counterweight Dragon Squat Pull – With both hands on the rope facing the kettlebell, stretch one leg back while pulling the rope down, going down into a squat/lunge position. Alternate legs. Do five rounds of 60 seconds.
You can click on each of the images to view a video that shows you exactly how to do these exercises. If you’re curious about the Onnit Battle Ring Suspension System itself, click here to check out the product page on the Onnit Labs website for all the relevant information.