Rope climbing exercises and workouts are awesome for total body strength and fatloss. A rope is also a very affordable way to find out if the TRX suspension trainer is a good fit for your workouts.
All you need to do is go down to the hardware store and buy a $3 weight bearing hook then attach that hook to a weight bearing beam in your ceiling. Then just thread your rope through the hook and get to work with bodyweight rows, rope climbs, and rope swings like Dominik of NaturTraining demos in the video below.
You can also take your rope out to a park and hang it over a tree or over those pullup bars and try the same rope exercises outdoors.
In the video Dominik shows a variety of progressions that work for beginners and more advanced. It takes a few minutes for him to get into the exercises but totally worth the wait.
Now I'm off to buy some rope to try this out. I'll be filming a few rope exercises as part of my TRX suspension trainer solutions post coming Monday.
As you can see in the video below I'm a total beginner so my rope climbing exercises workout is for beginners to intermediates who need to build upper body strength, grip strength, and core strength/stability for total body fitness, aerial dance, pole dance, or to boost fatloss.
This rope climbing workout is also a great way to find out if the TRX suspension trainer is a good fit for your workouts. Obviously working with a rope is a bit different but it's a very affordable way to find out if you would enjoy using the TRX (cost of the whole rope setup was just $9).
Seated to standing rope climbs 20 sec. work 10 sec. rest
Power pulls 20 sec. work 10 sec. rest
Mixed grip rows 20 sec. work 10 sec. rest
Balistic rope catch 20 sec. work 10 sec. rest
Two ways you can do this workout. 1. Repeat each exercise for 8 rounds (20 seconds of work 10 seconds of rest = 1 round) making sure to switch sides on all exercises (you'll have to do two rounds of the last exercise).
2. Do all 4 exercises back to back making sure you switch sides on each exercise (again you'll have to repeat the last one since it's an alternating move). After one round rest for 30-60 sec. then repeat 2 more times.
Both options take about 15 minutes and they're both challenging in different ways.
Sorry the trapeze footage at the end is so dark and not so exciting. My 10 year old cameraman is fired! I promise better footage before the class is over.
