Fight Belly Fat and Win

With Battle Ropes

It’s time to seriously beat up some belly fat. An effective, unique and powerful way to fight belly fat is by using this battle ropes workout. Battle ropes have been around for quite some time in gyms across America, and they are not going anywhere— but your belly fat will soon be on the move if you try this workout.

You will always remember the first time you start slamming battle ropes. It looks somewhat easy, but then … BAM! If you do these exercises correctly, you should be out of breath and sweating within 25 seconds.

This battle ropes workout uses athletic, unique and very effective moves that will help you battle belly fat and win. Ready to get slamming? Here we go.

How You Do It

• Get out a battle rope. I used the one from Gronk Fitness, which I highly recommend.
• Go “all out” for 30 seconds at move number 1
• Rest for 30 seconds, and then go to the next move
• Again, go “all out” at move number 2
• Rest for 30 seconds, and then go to move number 3

Go for 30 seconds at each move – that’s one round.
Repeat for four rounds.

The Moves

1. One-Arm Slam to Roll-Throughs

Pretty nifty, huh? This one will take you back to the football days. Start in the front plank and slam hard with one arm, bust out your ninja abilities and roll to the other side and get back into a plank position. Just slam with the opposite hand this time, and then bam! Roll back over and repeat. This requires some skill and will definitely burn some big-time fat.

2. Shuffle Slams

You are going to feel this in your quads a lot more than you think. Stay low and keep your feet straight as you shuffle. Keep the waves moving with your arms as you shuffle back and forth. Your whole body will be challenged with this one!

3. Two Slams to Five Mountain-Climbers

Slam it hard two times, and go right to the mountain-climbers. The sweat will be building at this point in the workout. Going from the ground to standing is tough by itself, but adding the explosive slam and mountain climb will ensure that fat gets a butt-kicking.

4. Five Overhead Slams to Single-Leg Burpees

This is one of my all-time favorites. Start on one leg and slam away! As soon as your foot comes off the ground, you will be forced to use and develop your single-leg stability. I cannot express how important single-leg stability is. After five slams, go down into a burpee and come up on the opposite leg. Repeat that for 30 seconds, and your body will be guessing what you just made it do!

There you go! Study the moves, set it up and lock it in during this entire workout. You will be on your way to fighting the belly fat and winning!

Chase It!

Ben Boudro, MS, CSCS

Strength and Conditioning Specialist Ben Boudro is the owner of Xceleration Sports in Auburn Hills, MI, an 8500 sq. ft facility that offers sports-specific training for youth, high school, collegiate and professional athletes. . Prior to owning his own facility, Ben spent 2.5 years as a collegiate strength and conditioning coach at Michigan State University. A five-year member and team captain of the MSU Wrestling Team, Ben holds a Bachelor’s Degree in Kinesiology specializing in Health Promotion, a Master’s Degree in Exercise Science and holds Strength & Conditioning certifications with the NSCA and CSSCa.

Website: benboudro.com/
Instagram: @benboudro
Twitter: @benboudro
Facebook: /xcelerationfitness
YouTube: @benboudro

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