furthermorefrom-Equinoxarrowblackblack-2arrowindicator-arrowsearch-iconfacebook-icontwitter-iconpinterest-iconinstagram-iconemailclose-iconquote-iconfurthermore-logofromEquinoxfrom-Equinox-1micplay

20-minute workout: Ropes and Rowers

The Pro: Geoff Bagshaw, group fitness manager at Equinox West Georgia Street in Vancouver, British Columbia

The Workout: When Equinox experts created the signature Ropes and Rowers class, their goal was to develop a circuit-based workout using battle ropes and rowing machines in new ways.

The class is broken up into four parts, each with unique benefits. The first focuses on fast-paced moves to boost metabolism, flexibility, mobility, and stability. The battle ropes segment builds grip strength and endurance while training your body at a high intensity with low impact. The exercises in the third portion are performed AMRAP-style and target the legs, upper-body, and core.

Finally, you end on the rowing machine. “It’s one of the most effective ways to train since it recruits more than 80 percent of your muscle mass,” Bagshaw says. “With both sprints and endurance work, you’re able to tap different energy systems for cardiovascular benefits and calorie-burn.” Then, you move on to the next round.

He developed the workout below using the same programming. To do it, you’ll need a BOSU ball, battle ropes, one heavy dumbbell (between 12 and 25 pounds), and a rowing machine. Start with a warm-up of dynamic exercises such as jumping jacks, high knees, air squats, and walkouts to shoulder taps, doing each for 30 seconds. Perform the routine once or twice a week.

Round 1:
Metabolic and mobility moves
  • 0:00 to 1:00: BOSU burpee to press with rotation

  • Stand tall, holding the BOSU with your thumbs in the grooves on either side and your fingers wrapped around the edge. With the dome facing down, lower the BOSU to the floor, jump back into a high plank, then jump forward again with feet on either side of the BOSU. Stand tall, then simultaneously pivot the body to the right and press the BOSU out in front of your chest. Reverse the motion to return to center and repeat the sequence, this time pivoting to your left. Continue, alternating sides.

  • 1:00 to 2:00: BOSU planks with hip-opening lunge

  • Begin in a high plank with shoulders stacked over wrists and hands on the dome of a BOSU ball. Lower into a forearm plank on the dome, then return to high plank. Step the right leg forward next to the BOSU, then back into plank. Repeat with the left leg. Continue this sequence.

  • 2:00 to 2:30: Rest and transition

Battle ropes
  • 2:30 to 4:30: Perform one of the below exercises for 30 seconds at maximum effort, then recover for 30 seconds. Repeat once more.

  • Alternating battle rope waves

  • Face the anchor point with feet at hip width, holding the end of the rope in each hand with palm facing toward each other, knees slightly bent, and core engaged. Create alternating waves; while one arm goes up, the other slams down.

  • Battle rope slams

  • Face the anchor point with feet at hip width, holding the end of the rope in each hand with palm facing toward each other, knees slightly bent, and core engaged. Vigorously raise and lower both arms in sync, so that both ropes slam down in unison.

  • Battle rope jacks

  • Face the anchor point with feet together, holding the end of the rope in each hand. Perform a jumping jack, jumping your feet out and bringing the rope up with your arms.

  • 4:30 to 5:00: Rest and transition

AMRAP
  • 5:00 to 7:00: Perform 10 reps (5 per side) of each exercise below, repeating the circuit as many times as you can in 2 minutes.

  • Lateral lunge with goblet hold

  • Stand tall and hold a dumbbell by one end with both hands in front of your chest. Step the left foot out and lower into a lateral lunge, then return to standing and repeat on the right. Continue, alternating sides.

  • Push-up with dumbbell drag

  • Get in a high plank position with shoulders stacked over wrists, feet at hip width, and a dumbbell behind your right hand. Perform a push-up, then pick up the dumbbell with the left hand and put it on the ground behind your left hand. Repeat with the right hand, moving the dumbbell back to start. Continue, alternating sides.

  • Standing dumbbell discus throw

  • Stand tall with feet at shoulder width and a dumbbell in the right hand at your side. Pivot both feet to rotate your body to the right, bringing the dumbbell behind you to your right glute, then pivot back to center while powerfully driving the dumbbell up and to the left, as if you were throwing a discus or swinging a tennis racket. Spot the weight with your left hand at the top. Return to start for one rep. Do all reps on this side, then switch sides and repeat.

  • 7:00 to 7:30: Rest and transition

Rowing
  • 7:30 to 9:30: Sprint for 30 seconds at maximum effort, then recover for 30 seconds. Repeat once more.

  • 9:30 to 10:00: Rest and transition

Round 2:
Metabolic and mobility moves
  • 10:00 to 11:00: BOSU jump squats

  • Stand in a wide stance with the right foot planted on the center of a BOSU dome (flat side down) and the left foot slightly turned out. Lower into a squat, then drive powerfully through the legs to jump to the right, landing with the left foot on the center of the dome and the right foot on the ground. Continue, alternating sides.

  • 11:00 to 12:00: Dead bug

  • Lie with a BOSU dome (flat side down) under your back. Maintain balance with your knees bent at 90 degrees in tabletop position and your arms extended straight up (perpendicular to the floor) with palms facing each other. Keep spine in neutral alignment by pressing the low back into the dome, rather than arching it. Lower the left arm and right leg until both are straight and parallel to the floor, then return to start and repeat on opposite sides.

  • 12:00 to 12:30: Rest and transition

Battle ropes
  • 12:30 to 14:30: Perform one of the below exercises for 30 seconds at maximum effort, then recover for 30 seconds. Repeat once more.

  • Alternating battle rope wave

  • Battle rope slams

  • Battle rope jacks

  • 14:30 to 15:00: Rest and transition

AMRAP
  • 15:00 to 17:00: Perform 10 reps (5 per side) of each exercise below, repeating the circuit as many times as you can in 2 minutes.

  • Lateral lunge with goblet hold

  • Push-up with dumbbell drag

  • Standing dumbbell discus throw

  • 17:00 to 17:30: Rest and transition

Rowing
  • 17:30 to 19:30: Sprint for 30 seconds at maximum effort, then recover for 30 seconds. Repeat once more.

  • 19:30 to 20:00: Rest

20-minute workout: ROUNDS

Become a triple threat.

Body
Partner workout: kettlebell flow

It’s intense and dance-like.

Body
Level up your kettlebell routine

Are you using kettlebells to their full potential?

Body