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

Ben Boudro is a former Division I college wrestler, fitness junkie, husband, dad and dog lover with a passion for fitness through strength and conditioning. He is a Certified Strength and Conditioning Specialist (CSCS) with a bachelor’s and Master of Science degree in kinesiology, and the owner of Xceleration Fitness. Ben has helped millions of people unleash their inner beast through fitness, take control of their lives and believes: “The sky is the limit, and I live my life to one common theme: You can either wait for success to come to you or you can chase it … CHASE IT!”

Dr. Victor Prisk is a board certified orthopaedic surgeon and medical director of P.O.W. – Prisk Orthopaedics and Wellness, PC in Monroeville, PA. He specializes in regenerative medicine and foot and ankle treatment, and brings experience and empathy to his practice in the care of dancers, gymnasts and weight-training athletes. Dr. Prisk is an IFBB Professional League bodybuilder and judge, a member of the GNC Medical Advisory Board, and author of The GAIN Plan and The Leucine Factor Diet. Follow Dr. Prisk on Instagram at @drvictorprisk and for more information, visit

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