Battle Ropes Battle Ropes can provide two different types of workout. They can provide a high intensity whole body workout that can get your muscles moving in new ways. A short 10 min bout of battle rope training can result in high heart rates that can increase cardio fitness. Typical workouts work the muscles in your upper body, abs, back, glutes. You can incorporate movements such as jumps, lunges and squats that can really work your legs. At the academy we also use battle ropes to incorporate a conditioning workout and use the battle ropes to preform exercises that work all parts of the body like a traditional weights workout. We have 11 ropes in total that are 4 different weights to add to the workout.