Ropeflex quick-start Exercise ChartStart with the basics. Whether your goal is to  lose weight , get healthy, get in better shape, or all of the above, there are three main components to your program: Make ROPEFLEX Part of Your Routine - How to Set Up a Comprehensive Exercise Schedule

  • Cardio exercise:  This can be any activity that gets your  heart rate  up, from walking or jogging to cycling or pulling rope .
  • Strength training:  You don't have to lift heavy weights or even spend a lot of time on weight training at first, but you do need to lift. In addition  rope pulling   is a great way to strength train. Your muscles will get stronger and the more muscle you have, the more calories you burn overall. That helps with losing weight.
  • Flexibility training:  You also need to have the flexibility to go through a full range of motion of each exercise. Stretching increases your flexibility and helps your body recover after exercise. Extended, full range, low speed   rope pulling  e xercises will improve flexibility and strength train at the same time. 

Your schedule will ensure you get the right amount of each of these types of exercise throughout the week.

Where to Start

No one workout program is going to fit everyone, but it may help to see a sample workout schedule that would include all the workouts you need, including ROPEFLEX rope training, from beginning exercisers to more advanced exercisers.

Sample ROPEFLEX Workout for Beginners

Below is a sample program that gives you an idea of what a typical schedule would look like for someone just getting started, or getting back to, exercise.


Cardio: 10 to 30 minutes. You can choose from one of the following sample cardio workouts:

  • Rope Training on ROPEFLEX - 5 minutes of medium speed interval vertical rope pulls

  • Stationary Bike
  • Walking Workout
  • Elliptical Workout
Tuesday Total body strength and core training. You can choose from one of the following sample strength workouts:  
  • Total Body Strength with ROPEFLEX horizontal, vertical and bottom-up pulls
  • Total Body Strength with dumbbells
  • Total Body Strength with barbells
Wednesday  Rest or yoga/stretching
Thursday Cardio: 10 to 30 minutes. You can do the same workout you did on Monday or a new one.
Friday Total body strength and core training. It's a great idea to do the same workout you did on Tuesday so you can practice the exercises and build the strength and endurance to do more.
Saturday Rest or, optional, cardio: This is a great time to do something less structured like take a walk or a leisurely bike ride.
Sunday Rest

Sample Intermediate Split Routine for Upper and Lower Body

  • 30-Minute Cardio with ROPEFLEX
  • Upper Body Training with ROPEFLEX
  • Stretch with ROPEFLEX
  • 45-Minute Treadmill Interval Workout and a 10-Minute ROPEFLEX TREAD
    RX4400   Interval Workout 
  • Core Training with ROPEFLEX using ball balance trainer
  • Stretch with ROPEFLEX
  • 30-Minute Low Impact Cardio Blast Workout (two circuits)
  • Lower body with ROPEFLEX (pull squats or rope rowing with the RX3200
  • Lower body stretch
Thursday Rest or gentle yoga/stretching
Friday Total Body Strength or Circuit Training incorporating ROPEFLEX
Saturday Cardio Endurance Workout with ROPEFLEX switching from vertical to horizontal pulls
Sunday Rest

Sample Split Routing for Advanced Exercisers

  • Shoulders and Triceps with ROPEFLEX, followed by Chest
  • HIIT Cardio with ROPEFLEX

Lower Body and Core with ROPEFLEX

Thursday Rest or gentle yoga / stretching
Friday Total Body Blast - Be creative, incorporate ROPEFLEX
Saturday HIIT Cardio Workout: Burpees, Mountain Climbers, Long Jumps, Squat Jumps and ROPEFLEX rope reach pull jumps RX2100
Sunday Rest