Battle ropes

Long, thick and flexible, battle ropes are usually anchored at one end, leaving you to hold a handle in each hand. You move the free ends to create waves along the floor. The ropes feel substantial and can become demanding quickly, while the soft, flowing motion lets you find a comfortable rhythm and keep your feet planted.

You can use battle ropes for lively, whole-body sessions that get you breathing more deeply and build staying power in your arms, shoulders, back and legs. Alternating waves encourage coordination between your hands, while moving both ropes together asks you to brace through your middle. Circles, side-to-side movements and controlled slams add variety without requiring you to leave one spot.

They suit you if you enjoy simple movements that can be made gentler or more energetic by changing your pace, range and time. Before starting, you need a secure anchor and a clear strip of floor long enough for the ropes, so they are less convenient in a small room. A long towel can offer a lighter, quieter way to practise similar arm patterns.