Muscle Ropes Workout

Happy Monday! I hope you all had a nice and relaxing weekend so you’re ready to kick off this week with a bang Muscles Ropes Workout! Winking smile If you’ve been following me on Instagram, you  know that through my relationship with FitFluential, Muscle Ropes sent me the Cyclone Muscle Ropes to enjoy, and enjoying them I am!

As a side note before I get into the nitty gritty about the muscle ropes and share my killer workout with you, I was super impressed by how the rope was coiled up in the box when I received it. As a test, I tried to put it back in the box after using it to see if I could neatly coil it up like they did, and let’s just say it looked like the box shrunk and didn’t fit the rope in it anymore! Those are some talented distributors! They sent me a Cyclone rope, but they have many different ropes (all made in the good ‘ole USA – which is a huge deal for me!), including different size muscle ropes (for all ages and athletic abilities), climbing ropes, giant jumping ropes. I can only imagine jumping rope with a giant rope! Muscle Ropes is a small business that sells almost 30 miles of rope every year. 30 MILES OF ROPE!? More than a marathon of rope every single year! The rope has held up to the workouts I’ve done, and the handles seem to be very high quality, which is huge since many ropes lose their handles quick.

Anyone who has done a high intensity workout knows that 30 seconds – 1 minute isn’t a quick as it seems. This rope takes that to an entirely different level. 20-30 seconds flies by you say? Grab a muscle rope and you might think differently! Winking smile That’s not to say it’s not a blast, because I’ve had fun incorporating this piece of equipment into my workouts. I’m guessing you’ve seen a rope, often called battle ropes, lying around your gym or fitness studio, or being used in a crossfit box or on TV. The Biggest Loser uses muscle ropes, as do many branches of the military. It’s fun to watch someone utilize this piece of equipment, but until you try it, you don’t realize how deceivingly challenging they are. It’s like a pistol squat or some of the interesting core exercises I’ve posted. They don’t look too challenging until you actually do them and FEEL. THE. BURN. right away! It’s fun to incorporate something like this into your workouts every now and again because it challenges you, recruits different muscles, makes you more functional, and brings in variety, which keeps working out and sweating fun!

All of you know I am a total glutton for punishment, and I’ve taken it to an entirely differently level with this exercise above. What could get better than muscle rope burpee slams!?!

Now tell me that doesn’t look like a blast! Sweating and working out can be quick and fun. I am a huge proponent of being able to get a good sweat in almost ANYWHERE. This piece of equipment has been added to my “home gym,” which is mainly all functional workout pieces – I’ll do a post on my favorite at-home workout equipment soon! It’s a great addition to many workouts and can be used pretty much anywhere there is a pole or steak that you can wind the rope around. I am not a proponent of no-option workouts. I do have some gym-specific workouts, but the majority of the workouts I create and share with all of you are workouts that you can pretty much take and do anywhere with just your bodyweight or minimal equipment. Living a healthy, fit, active lifestyle shouldn’t be a chore or something that has to be rigid. It should be fun, and incorporate different ways of getting into shape.

All of that being said, let’s get down to the workout so you can get sweaty and get on with your day! This workout requires a space you can stretch the rope out, and some good ‘ole determination! Open-mouthed smile Make sure you get a really good warm-up in, and make sure to focus on form. With the muscle ropes, form is especially important, and it’s important to make sure you protect your back and joints. Anything high impact can effect your joints and back, and yes – you want to do the exercises quick, but you want to make sure you focus on doing the exercises CORRECTLY first. Form always comes before speed. Keep yourself in good alignment and THEN rock some quick reps out!

Ready to go?!


Muscle Ropes Mash-Up Workout

12 x 30/30

(12 Rounds with 30 second intervals – 30 seconds all out back to back with 30 seconds of rest)

Alternating Waves

Rope Slams

Reverse Lunge Waves

Jumping Slams

Jumping Jack Squats

Burpee Slams

There are 6 exercises, all exercises are to go in order of the circuit with the timer 30 seconds on, 30 seconds rest, and will all be repeated twice. You may think you won’t need 30 seconds of rest, but even after the first exercise, you’ll appreciate the equal rest to exertion!

Explanation of exercises:

  • Alternating waves: Overhand grip. Alternate waves on from each hand, keep back straight, head in neutral position, slightly squatted down with your glutes engaged, weight on your heels.
  • Rope Slams: Overhand grip. Slam ropes down – both hands together, same position as above.
  • Reverse Lunge Waves: Overhand grip. Alternating waves with alternating reverse lunges. Keep good form as stated above, if you have to slow your waves down some that’s ok!
  • Jumping Slams: Overhand grip. Jump squats with a rope slam when landing, same form as above.
  • Jumping Jack Squats: Underhand grip, jumping jacks with ropes coming up while landing in an wide squat, jump back up and into standing position, same form as above.
  • Burpee Slams: Burpee down to your belly, jump up and do a rope slam on your way down landing from the jump up after the burpee, same form as above.

Equipment Used:

Muscle Ropes has more fun workouts for you, and you can ask them any questions on their Twitter, Instagram, or Facebook. I’m always up for questions too, and LOVE hearing from all of you! Jess created her own Muscle Ropes Workout, and Kasey created another Muscle Ropes workout as well. They’re both fun and it’s nice to know you have a lot of places to get inspired, both of those ladies rock! P.S. Even if you don’t have muscle ropes, you can do this workout by modifying it to the simpler exercises without the ropes! Don’t feel left out! Open-mouthed smile

Mondays are always magical, a new beginning. MAKE your monday a wonderful day, smile at someone random, help someone out, get your sweat on! And as always, I love to hear from you!


I’d LOVE it if you’d join me here too so you don’t miss a thing…

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So Tell Me…!

  • Have you ever used ropes to workout with?
  • What are you doing today to make your monday magical?


  1. Comment by MIZ:

    and want me some ROPES!!!

  2. Comment by She Rocks Fitness:

    AWESOME workout! Get it GIIIIRRRRLLLLL!!!!

  3. Comment by Kat:

    These look So fun!

  4. Comment by lindsay:

    freaking awesome! a total body “ROPE” burn. haha

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