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.

Weighted Crunch with Leg Lifts

Weighted crunch with leg lifts. Now this exercise works both top and bottom of the abs. Make sure you use a weight you are comfortable with because you can hurt yourself if it falls on you by accident. Lift with your top portion of your body to work the upper region of the abdominals. Then drop your legs without touching the ground. The leg lifts target your hip flexors, abdonminals, back muscles and thigh muscles.  So many people just do standard crunches and forget there are other muscles to be worked in the abdominal area. Try this out in your next ab session, it is sure to be a stinger.

Reverse Grip Pull Ups

It took me forever to be able to lift my own weight repetitively. Once I was able to conquer the pull up I began to try out different variations. This is a Reverse Grip Pull Up. Just like the Wide Grip Pull up, the Reverse is a compound exercise for the back. It mostly concentrates on your latissimus dorsi, but it also works out the forearms, biceps, rhomboid, teres major, infaspinatus pec, erector spinae, and external oblique. The pull up is also a way to determine your muscular endurance for the upper body.