{"id":41380,"date":"2014-01-09T08:24:05","date_gmt":"2014-01-09T16:24:05","guid":{"rendered":"http:\/\/www.110pounds.com\/?p=41380"},"modified":"2014-01-08T09:24:35","modified_gmt":"2014-01-08T17:24:35","slug":"battle-ropes","status":"publish","type":"post","link":"https:\/\/www.110pounds.com\/?p=41380","title":{"rendered":"Battle Ropes"},"content":{"rendered":"

I tried a lot of new things at the Warrior Room<\/a> recently. It was hard after taking 2 weeks off (holidays and being sick). The Warrior Workout<\/a> (a 90 minute class) was a bit of a struggle at times because I wasn’t back at 100%. I wanted to share a few of the things we did because they were really fun! The description of the class is this:<\/span><\/p>\n

“This is the big gulp of the Warrior Room \u2013 for a brutally intense 90-minutes, Ashley will offer a one-off weekly work out that will focus on blasting calories leaving you with detox grade shakes. Not for wimps or wieners, you\u2019ll be empty faced after this once a week punishing work out.”<\/span><\/strong><\/p><\/blockquote>\n

TRUTH. Not for wimps or wieners.<\/p>\n

This time it was another station workout. There were 3 stations and we were divided into groups of about 5 or 6. Each group would work within the station and then move on to the next. For example, one station was box jumps, battle ropes, the sledge hammer and then burpees with a bosu ball. The person doing the battle ropes was the leader and once they got to 50 we all rotated to a different exercise within the section.<\/p>\n

This was the first time I tried the sledge hammer. It was REALLY fun! I can totally see that being a good exercise to get some anger and frustration out, much like a punching bag. I’d swing the sledge hammer down onto the huge tire and then repeat. At first it was awkward but then I got the hang of it.<\/p>\n

\"photo<\/a><\/p>\n

I love the battle ropes. By far that is one of my favorite activities. I can totally feel it in my core during, after and the next day when I do that exercise. I feel like it’s helped me with core strength and even balance. But really the improvements I’ve seen in my balance the last few months are probably a combination of the kettle bell workouts and consistent yoga. Check out this video<\/a> to get an idea of different battle rope workouts.<\/p>\n

\"photo<\/a><\/p>\n

One of the other stations was all kettle bell work–one handed swing, chest press, and bent over rows. Then we did a “static walk.” Basically everyone grabbed two kettle bells, raised them high above our heads and then walked about a 1\/4 mile around the neighborhood and then back to the gym. That is a LOT harder than it sounds. Keeping your arms up for a long period of time holding two kettle bells caused shoulder fatigue quickly. It also looked really weird. People driving by were staring with curiosity and probably confusion! Haha!<\/p>\n

We also did something new to me called a “waterfall pushup.” In our small groups of 5, we all got into plank position in a circle with our heads in the center of the circle. The first person would do a pushup while everyone else held the plank position and then the next person did a pushup and so-on until each person had done one. Then we did it again and this time everyone did 2 pushups, then 3, all the way up to 8! 8 pushups doesn’t sound like a lot but it is when you’re holding a plank position for several minutes in between! My arms were shaking by the end!<\/p>\n

Towards the end we did a similar workout but with squat jumps. Again we were all in a circle, then one person did one squat jump while the rest of us held a squat position all the up to 10 instead of the 8 like the pushup waterfall. Yowza! Thighs on fire!<\/p>\n

\"Jump-Squat\"<\/a>
\nHave you ever done squat jumps? They are harder than they look. Despite being slow and not quite 100%, it was a fantastic workout and I left drenched in sweat and happy.<\/p>\n

\"photo<\/a><\/p>\n

Almost 900 calories burned! Intense! Have you tried anything new to you lately?<\/p>\n","protected":false},"excerpt":{"rendered":"

I tried a lot of new things at the Warrior Room recently. It was hard after taking 2 weeks off (holidays and being sick). The Warrior Workout (a 90 minute class) was a bit of a struggle at times because I wasn’t back at 100%. I wanted to share a few of the things we […]<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_s2mail":"yes","footnotes":""},"categories":[2997,5170,7656,299,301],"tags":[6172,7718,8849,7716,8907,7717,1179],"jetpack_featured_media_url":"","_links":{"self":[{"href":"https:\/\/www.110pounds.com\/index.php?rest_route=\/wp\/v2\/posts\/41380"}],"collection":[{"href":"https:\/\/www.110pounds.com\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.110pounds.com\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.110pounds.com\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.110pounds.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=41380"}],"version-history":[{"count":9,"href":"https:\/\/www.110pounds.com\/index.php?rest_route=\/wp\/v2\/posts\/41380\/revisions"}],"predecessor-version":[{"id":41456,"href":"https:\/\/www.110pounds.com\/index.php?rest_route=\/wp\/v2\/posts\/41380\/revisions\/41456"}],"wp:attachment":[{"href":"https:\/\/www.110pounds.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=41380"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.110pounds.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=41380"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.110pounds.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=41380"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}