It’s time to add a new, badass kind of rope to your fitness routine: battle ropes. You’ll find them anchored to weight racks on the Elite turf, and while they may vary weight, and thickness, they all serve the same purpose: Providing a killer workout.

As the name implies, these supersized ropes are heavy, which adds resistance (i.e. a major challenge) to work your muscles like never before. The benefits: You strengthen your abs, arms, and shoulders, engage your legs, and get a killer conditioning workout all in one go. Better yet, waving, slamming, and whipping these hefty ropes doesn’t strain your body the way high-impact activities do—but you still reap serious fitness benefits. In fact, research suggests using battle ropes for just 10 minutes can be considered a vigorous workout . Plus, high-intensity interval training with battle ropes may improve both aerobic and anaerobic capacity after just four weeks. In other words, you’ll be owning both strength and endurance workouts.

That’s why Battle Ropes are the first Elite tool used in our #backtoschoolchallenge2015 challenge workout. Slam your way into top shape with these 4 kick-butt battle rope exercises at the end of your next training session at Elite. Remember to upload a picture to Instagram and Facebook of yourself completing the challenge to earn points towards the challenge!

Battle Rope Challenge Workout

Power Slam

Sets/Reps: 3×20

  • To start, stand with feet hip-width apart and grasp the ends of the rope in each hand.
  • Bring both arms up overhead, and then forcefully slam the ropes down into the ground, lowering into a high squat as you do.
  • Straighten up to return to standing and repeat.

Side Power Slams

Sets/Reps: 3×20

  • Grab the ends of the rope with palms facing in.
  • Brace your core and hold the rope on the left side of your body.
  • Raise your arms up overhead and forcefully slam the ropes down to the right of your body.
  • Continue alternating sides.

Shoulder Circles

Sets/Reps: 3x 20

  • Stand with feet shoulder-width apart and knees slightly bent.
  • Grasp the rope with palms facing down, lift arms over your shoulders, and move your arms in circles.
  • Perform clockwise circles for 20 seconds, then counter-clockwise for another 20 seconds.

Lateral Shuffle Alternating Wave

Sets/Reps: 1 minute

  • Quickly shuffle to one side, whipping the rope and shuffling at about the same tempo.
  • When you’re ready to shuffle back, lower your body into a squat and shuffle in the opposite direction.

Alternating Wave Jump Lunge

Sets/Reps: 3×20 per leg

  • Grab one end of the rope in each hand so that your palms face in.
  • Raise one arm to shoulder level and then quickly lower back to start, raising the other arm to shoulder level as you do so.
  • Continue alternating as rapidly as possible as you step your right leg back into a reverse lunge, and then jump up into the air, switching legs so that you land with your left leg extended back.
  • Continue alternating as smoothly as possible and without losing form—you’re going to want to keep your head and chest up throughout this move too.