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Training Routine #6: Ballistic Ropes Circuit Cardio

May 25, 2023

Everyone's enthusiastic until it is time to train cardio.

Here is another intense cardio circuit involving continuous plyometric movement using ropes.

You will need simple rope that can be hung between bars or chairs, dumbbell or slam ball and battling ropes.

There are 3 exercises that you will do one after another for reps. And battling ropes to be done as a tabata with 15 seconds on and 15 seconds off for 2 minutes.

You'll repeat this circuit 3-5 times.

One round will take you about 4-5 minutes to complete.

Cardio Circuit Breakdown:

  • 3 exercises done one after another without rest
  • #1: jump over rope (front/back, side/side, over/under) 10x each
  • #2: plyo pushup to overhead press (use slam ball or dumbbell)
  • #3: battling ropes 2 min (15 sec on and 15 sec off)
  • Rest 1-2 minutes
  • Repeat 3-5x

For more Fight Training Routines, see this list.

Fight Training From Home Programs/Courses

Fight Training From Home Programs/Courses

Whether you are a professional or a beginner, you'll be spending majority of your life training solo (from home or on the road). Working on technique, drilling, developing strength and cardio. I've been training all my life. Here are some of the best programs and courses to start or continue fight training from home.


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Program: Sprawl & Brawl Fight Cardio

Sprawl and Brawl: Solo Fight Cardio Training Program

Course: Fundamental Four

Fundamental Four: The Essential 4 Punches Every Fighter Needs to Master

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