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4 Moves from “The Rope” Workout That Will Torch Calories & Make Every Muscle Shake

We try a lot of different types of workouts. Pilates-meets-boxing, hip hop yoga, Beyonce-inspired dance cardio—truly, we’re down for any sort of sweat sesh.

But we couldn’t have anticipated how effective a class called “The Rope” could be. Created by former Rockette and celebrity trainer Amanda Kloots, the workout uses bodyweight exercises and a simple jump rope to work every muscle in your body and test your cardio endurance. Honestly, even our marathon-running LA editor was drenched in sweat after an hour of training with Kloots … and that’s saying something.

For now, only New Yorkers are able to hop into class to sweat, jump, and tone their bodies in “The Rope” classes at Studio B in Manhattan. Honestly, that leaves us with a serious case of FOMO … but Kloots jumped to our rescue and created a workout that anyone can do at home. All you need is a jump rope and a good playlist, and you’re ready to go!

Here are Amanda Kloots’ four moves to tone muscles and torch calories:

Such a Teaser

Amanda Kloots, The Rope Workout NYC

With the rope around your feet and the handles in your hands, lay all the way down on your back. Make sure your navel is pressing into your lower back and your lower back pressing into the floor.  
Slowly lift your chin to your chest and roll up vertebrae by vertebrae till you are sitting up with your arms above your head, biceps by your ears.  Once you reach the top extend your right arm to your right side working the right obliques then come back to center. 
Do the same to the left side and then both arms open and close keeping your rope taught.  Slowly roll back down controlling your speed by lifting up on the rope handles and tightening your core. Keep your elbows in sliding right alongside your body for an extra triceps toner! 
 

Triceps Torch

Amanda Kloots, The Rope Workout NYC

Grab the rope behind your back with your palms facing up. Lean over in a pitched 45-degree angle position. Take your arms down so that they touch the back of your knees and then lift them high over your back.
Do 8 reps of these raises and then 8 small pulses at your highest point. Perform 3 sets each.

Arm action

Amanda Kloots, The Rope NYC

Stand in the middle of your rope with feet hip-width apart grabbing handles in your hand.  Pull up on the rope handles so that there is no slack and your arms are engaged. Reach out and in for 8 reps and then pulse in for 8 reps. Do this for 3 sets.
Think of squeezing your shoulder blades together on the way out and then tightening your chest on the way in so that you are working opposite muscle groups!

Standing Abs

Amanda Kloots, The Rope Workout NYC

With your feet about hips width apart and knees slightly bent squeeze your glutes in and slightly forward creating a secure lower body position. Take both handles and the end of the rope into your right hand holding the other side with your left hand.
Take your arms over your head, slightly in front of your forehead. I like to pretend I’m between two walls here as you slowly reach over to your right working your obliques to create a smaller waist. Do this for 8 reps.  Staying on the right side now drop the right elbow down straight into your hip to strive for a deeper reach and an extra triceps toner!  Do that for 8 reps. Repeat on the left side doing each side 3 times through.

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