Battle Rope Exercise: Grappler on a Bosu

Rope exercises are one that you can kill two birds with one stone. You get short burst of maximum heart rate building muscle in your shoulders, biceps and core but at the same time burning the fat around the muscle too. You can do this anywhere: gym, home, or even outside. You can change the reps, set/rest durations and mix tons of different rope exercises. This also can be a low impact workout, recovering from joint injury, joint problems, or high impact without pain or discomfort. Now you can use a bosu to kick it up a knock and really work that core. Sometimes it can get lonely so get yourself a workout partner for accountability. When we have our tough days we skip reps but with someone there we are sure to have that extra push.

Free Workouts: Arms and Shoulders with Balance

Arms and Shoulders Workout: Balance Training

• Long and Lean Muscle Building with Core Training

• Workout A: 3 - 4 sets/ 12 - 15 reps
• Bosu EZ Barbell Curls: Alternate wide grip with close grip
• Stability Ball Tricep Dumbbell Skullcrushers
• Bosu Alternating Dumbbell Shoulder Press
• Workout B: 3 - 4 sets/ 12 - 15 reps 
• Single-leg Dumbbell Hammer Curls
• Stability Ball Prone Tricep Kickbacks
• Stability Ball Single Arm Lateral Raises
• Workout C: 3 - 4 sets/ 12 - 15 reps
• Stability Ball Preacher Curls
• Stability Ball Overhead Press
• Stability Ball Bent-Over Lateral Raises