POWER GUIDANCE PG160707BRL Fitness Battle Rope User Guide

: June 15, 2024
: POWER GUIDANCE

Table of Contents

WORKOUT TIPS
GOAL
TRAINING GUIDE
- TOTAL BODY
UPPER BODY
CORE&BACK
Customer Support
Read User Manual Online (PDF format)
Download This Manual (PDF format)

POWER GUIDANCE PG160707BRL Fitness Battle Rope

POWER GUIDANCE PG160707BRL Fitness Battle Rope

WORKOUT TIPS

Posture/Form: Most exercise require a straight back with your head in alignment with your spine.

Breathing: Inhale before every move. Exhale with every move. Don’t hold your breath during the move.

Stretch & Warm Up Before You Work Out

Stretch the muscles you’ll be engaging during your workout. This enables you to easily do movements that require a greater range of motion, and prevents injury. Warm up with 3-5 min. of jumping jacks or running.

Cool Down & Stretch After Your Workout

Cool down to prevent muscle stiffness. The exercise bike is a great cooldown for a leg workout, as is a light jog or brisk walk.

Note: Stretch appropriately for your fitness level. Properly hydrate before exercise. Consult your physician before beginning any exercise program.

GOAL

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Write the goal in the first person, r.g., “I, Amy Smith, can do 100 push-ups.”
Plan: Decide what you will do to achieve the goal, e.g.,” I will workout for 45 minutes, 4 days a week.”
Execute: Execute the plan and adjust your plan if needed.
Review this card daily. Put it where you’ll see it: on your bathroom mirror, or by your alarm clock

TRAINING GUIDE

Do you really know how to use battle rope to exercise your body?
We all know that the correct training method can not only improve the training efficiency to achieve our purpose, but also avoid the injuries and disadvantage caused by the wrong movement during the exercise.
The POWER GUIDANCE battle rope training guide is an easy-to-follow, super- comprehensive, information-packed which designed by real trainers. it shows the absolute best 50 exercises clearly illustrates how to workout wherever and whenever.
Train the right way with this Step-by-Step illustrated guide that explains each routine from Start to Finish.
Never run out of training ideas again!

TOTAL BODY

POWER GUIDANCE battle ropes are great for total-body training. Sculpt your arms, abs, back ,chest and legs with this full-body routine. Ready to give it a try? This full-body workout is easy enough for beginners but can easily be scaled to challenge any fitness level!

Note: Always perform exercises with proper form to ensure you receive the maximum benefit. Easier/Harder: Decrease/increase time and/or repetitions to make workout easier/harder.

Split jack wave
Jumping jacks
Slam
Lateral hop slam
Jump slam
Broad jump slam
Wave to jump slam
Burpee slam
Jumping lunge slam
Jumping lunge wave
Reverse lunge wave
Side lunge wave
Standing to kneeling wave
Squat jump wave
Traveling wave
Shuffle wave
Burpee to wave
Drum solo wave
Hop wave
Rainbow W/Lunge
Sidewinders walk

UPPER BODY

Using POWER GUIDANCE battle ropes, you can sculpt your arms very effectively. You will strengthen and tone your arms, shoulders, and chest with this battle rope workout. Many exercises work each arm independently, eliminating strength imbalances as you build muscle. Build muscle, burn fat and improve your overall athleticism with this fast and effective upper body circuit.
Note: Rest this muscle group for at least one full day after performing this workout.A/ways perform exercises with proper form to ensure you receive the maximum benefit.
Easier/Harder:Decrease/increase time and/or repetitions to make workout easier/harder.

Front raise
Double wave
Warrior shake
Upper cut
Alt. Standing press
Alternating wave
Reverse wave
Criss – Cross
In & Out wave
Inner circle
Circle wave
Kneeling weight pull
Lying weight pull

CORE&BACK

Get a tight, strong core with these easy-to-follow ab exercises. In addition to slimming your waist and achieving a nicely tapered torso, strong abdominal muscles are essential for doing everyday tasks, like lifting toddlers, laundry, and groceries, not to mention preventing back pain and maintaining good posture at your desk.
Developing a solid core will harden the abs and obliques and increase your stability and balance, which will allow you to perform more advanced moves with confidence.
Please perform each circuit 3 times before taking your rest. Now go get your hard core!
Note: Rest this muscle group for at least one full day after performing this workout. Always perform exercises with proper form to ensure you receive the maximum benefit.
Easier/Harder: Decrease/increase time and/or repetitions to make workout easier/harder