Ditch your run for this superhero cardio rope circuit

For some guys, going on a run is like stumbling into a cave full of kryptonite. Too bad, Superman - you still need to find a way to get some cardio component into your workout.

Saladino uses pulse-pushing exercises like battle rope circuits to switch things up and give the running trail a break. What's more, the high-intensity workouts allow you to expand your focus beyond just one muscle group.

"Most cardio modalities are done using your lower body, and you don’t develop endurance in your upper body," Saladino says. "The ropes are great for someone who is completely healthy and needs to give lower body a bit of a break, but can also work for people who are recovering from a lower body injury."

To perform the series, you'll need a sturdy set of battle ropes to work your arms, back, core, and legs. Check out this option from Onnit if your gym doesn't have a good one. Attach the ropes to an anchor, and get ready to get active.

Double Rope Waves

Hold the rope in both hands with your hands parallel to each other, with your feet planted in a wide base position. Bend slightly at the knees and squeeze your glutes.
Shake the ropes up and down simultaneously, creating waves down its length.
Squeeze your core and keep your knees bent, resisting the urge to bob up and down.

Alternating Rope Waves

Hold the rope in both hands with your hands parallel to each other, with your feet planted in a wide base position. Bend slightly at the knees and squeeze your glutes.
Shake the ropes up and down, alternating between arms, to create waves down the rope's length.
Squeeze your core and keep your knees bent, resisting the urge to bob up and down.

Double Tight Rope Circles

Hold the rope in both hands with your hands parallel to each other, with your feet planted in a wide base position. Bend slightly at the knees and squeeze your glutes.
Swing your arms in tight circles to create movement down the rope.
Squeeze your core and keep your knees bent, resisting the urge to bob up and down.

Rope Jacks

Hold the rope in both hands with your palms parallel to the floor.
Perform jumping jacks, creating movement down the length of the ropes.

Floor Side to Side Slams

Sit down on the floor with your feet extended straight in front of you, holding the rope in each hand with an overhand grip.
Keeping your spine straight and your torso high, slam the rope down on the right side of your body.
Raise the ropes up, then slam them on the ground on the left side of your body.

Alternating Plank Waves

Get on the floor in a wide plank position, holding the ropes in each hand.
Raise your right hand, grasping the rope. Swing up and down to create waves down it's length. Squeeze your glutes and core and use your planted arm and wide base to maintain your posture.
Switch arms and perform the movement on the left side of your body.

How you take on this cardio challenge is up to you. You can perform each movement back-to-back for a prescribed amount of time without rest as a circuit, or you can aim for a certain number of rope strikes for each set, with short rest periods in between. For a killer workout, try doing 3 rounds of the whole series consecutively, spending 15 seconds on each move, then only resting for 1 minute between each round.

For more superhero-body building moves, you can check out all of our Superhero Fit Workouts or Saladino's full program.