Level 1 · 45g per handle
One block on each handle. Use it to learn the movements and for Weeks 1–2.
VYLARO TRAINING
Workout Guides
Start with the 28-Day Ropeless Program, then explore more guides below.
The 28-Day Ropeless Program
Control is where strength begins.
Four weeks, three sessions a week, two resistance levels. Learn twelve movements, build your work capacity, and finish with a benchmark test so you can see your progress.
- 4
- weeks
- 12
- sessions
- 12
- movements
- 18–28
- minutes per session
Step 1
Before you start
Set up your space
- Clear about 6 ft (2 m) around you. Keep people, pets, screens and furniture out of reach.
- Train on a flat, non-slip surface in athletic shoes.
- Screw each weight block on hand-tight, then check it again before every round.
- Look over the springs, handles and blocks before each session. Don't use a rope with a bent or cracked spring or a loose handle.
Warm up · 3 minutes
- Arm circles, forward and back: 30 sec
- Hip hinges: 30 sec
- Bodyweight squats: 30 sec
- Easy Alternating Waves at Level 1: 60 sec
- Loose shadow boxing: 30 sec
Note: Cool down after every session with 2 minutes of slow breathing, plus a chest and shoulder stretch.
Talk with your doctor before starting a new exercise program. Stop if you feel pain, dizziness or shortness of breath. Every movement stops in the air. Never strike the floor, walls or other objects with the ropes. Keep the set away from children.
Step 2
Know your resistance
Your set includes four removable 45g weight blocks. Change the load by moving blocks, then progress through time and rest.
Level 2 · 90g per handle
Two blocks on each handle, all four in use. Weeks 3–4, and any time you want more load.
- Work / Rest
- “40 / 20” means 40 seconds of work, then 20 seconds of rest before the next movement.
- Round
- One pass through every movement in a session. Rest 60 seconds between rounds.
- Tempo
- Move fast but stay in control. If your form breaks down, slow the tempo before you cut the time.
Step 3
Movement library
Every session is built from these twelve moves. Start in an athletic stance for each one unless the move says otherwise: feet about shoulder-width apart, knees soft, chest up, core braced.
M01
ShouldersArmsCore
Alternating Waves
Drive one handle up as the other goes down, in a steady rhythm.
Cue: The power comes from your shoulders. Keep your wrists firm.
Avoid: Standing tall with locked knees.
M02
ShouldersBackCore
Double Waves
Move both handles up and down together, in a fast, short range.
Cue: Hinge slightly at the hips and keep your chest proud.
Avoid: Rounding your lower back.
M03
ShouldersGrip
Rope Circles
Trace circles in front of your body with both handles. Switch between outward and inward circles each round.
Cue: Keep the circles the same size on both sides.
Avoid: Shrugging your shoulders toward your ears.
M04
ChestShouldersCore
Cross Waves
Sweep your arms in and cross them in front of your body, then open them wide. Alternate which arm crosses on top.
Cue: Stay square to the front. Your arms move, your hips don't.
Avoid: Letting the handles swing near your face.
M05
Full bodyLatsCore
Overhead Slams
Raise both handles overhead, then drive them down hard and stop at hip height.
Cue: Exhale sharply as you drive down.
Avoid: Letting the ropes strike the floor.
M06
LegsShoulders
Squat Waves
Sink into a half squat and hold it while you make Alternating Waves.
Cue: Push your knees out over your toes and keep your weight in your heels.
Avoid: Letting your knees cave inward.
M07
LegsBalanceShoulders
Reverse Lunge Waves
Step back into a lunge and wave for 5 seconds. Stand up, then switch legs.
Cue: Keep your front knee stacked over your ankle.
Avoid: Rushing the step back.
M08
LegsConditioning
Lateral Shuffle Waves
Shuffle three steps left, then three right, making waves the whole time.
Cue: Stay low. Your feet don't cross or click together.
Avoid: Shuffling into furniture. Check your space first.
M09
BoxingShouldersCore
Jab-Cross Waves
From a fighting stance, punch forward one hand at a time, letting the rope whip at full extension.
Cue: Turn your back hip into the cross.
Avoid: Locking your elbow hard at the end of each punch.
M10
BoxingObliques
Uppercut Waves
Drive alternating uppercuts from hip height to chin height.
Cue: Dip your knees slightly and rotate through each rep.
Avoid: Punching with your arms alone.
M11
ObliquesShoulders
Diagonal Chops
Hold both handles together at one shoulder and chop down across your body to the opposite hip. Switch sides each set.
Cue: Pivot your back foot as you chop.
Avoid: Twisting from your lower back alone.
M12
CoreObliques
Russian Twist Waves
Sit with your knees bent and heels down. Lean back slightly and wave both ropes as you rotate from side to side.
Cue: Lengthen your spine and move from your ribs.
Avoid: Letting your back round into a slump.
Step 4
Your 28-day plan
Do Sessions A, B and C each week with at least one rest day between them. For example: Monday, Wednesday, Friday. Tick each session as you finish it. Your progress is saved in this browser.
Week 1 · Foundation
Level 1 · Work/Rest 30 / 30 · Rounds 2 · About 18 min
Session A · Waves & Core
Start with the Benchmark Test below.
- Alternating Waves
- Double Waves
- Rope Circles
- Cross Waves
- Russian Twist Waves
- Diagonal Chops
Session B · Fighter
- Jab-Cross Waves
- Uppercut Waves
- Alternating Waves
- Lateral Shuffle Waves
- Double Waves
- Overhead Slams
Session C · Legs & Full Body
- Squat Waves
- Reverse Lunge Waves
- Lateral Shuffle Waves
- Overhead Slams
- Alternating Waves
- Diagonal Chops
Week 2 · Build
Level 1 · 40 / 20 · Rounds 3 · About 25 min
Session A · Waves & Core
- Alternating Waves
- Double Waves
- Rope Circles
- Cross Waves
- Russian Twist Waves
- Diagonal Chops
Session B · Fighter
- Jab-Cross Waves
- Uppercut Waves
- Alternating Waves
- Lateral Shuffle Waves
- Double Waves
- Overhead Slams
Session C · Legs & Full Body
- Squat Waves
- Reverse Lunge Waves
- Lateral Shuffle Waves
- Overhead Slams
- Alternating Waves
- Diagonal Chops
Week 3 · Load
Level 2 · 40 / 20 · Rounds 3 · About 25 min
Session A · Waves & Core
- Alternating Waves
- Double Waves
- Rope Circles
- Cross Waves
- Russian Twist Waves
- Diagonal Chops
Session B · Fighter
- Jab-Cross Waves
- Uppercut Waves
- Alternating Waves
- Lateral Shuffle Waves
- Double Waves
- Overhead Slams
Session C · Legs & Full Body
- Squat Waves
- Reverse Lunge Waves
- Lateral Shuffle Waves
- Overhead Slams
- Alternating Waves
- Diagonal Chops
Week 4 · Perform
Level 2 · 45 / 15 · Rounds 3 · About 28 min
Session A · Waves & Core
- Alternating Waves
- Double Waves
- Rope Circles
- Cross Waves
- Russian Twist Waves
- Diagonal Chops
- Overhead Slams (added)
Session B · Fighter
- Jab-Cross Waves
- Uppercut Waves
- Alternating Waves
- Lateral Shuffle Waves
- Double Waves
- Overhead Slams
- Squat Waves (added)
Session C · Legs & Full Body
Start with the Benchmark Test, then beat your Week 1 score.
- Squat Waves
- Reverse Lunge Waves
- Lateral Shuffle Waves
- Overhead Slams
- Alternating Waves
- Diagonal Chops
- Double Waves (added)
Benchmark Test
- Set both handles to Level 1 and warm up fully.
- Do Alternating Waves for 60 seconds at full effort.
- Count one rep each time your right hand reaches the top.
- Test on Day 1 and again at the end of Week 4, using the same setup both times.
Your Scores
Enter both scores to see your change.
Missed a session? Pick up where you left off. Don't double up the next day. If Level 2 feels too heavy in Week 3, stay at Level 1 and use the Week 3 timing.
After Day 28, repeat Weeks 3–4 at 45 / 15 with 4 rounds, or build your own sessions from the movement library.
Anytime
Quick workouts
Use these on off days or busy days. Warm up first.
10 MIN · LEVEL 1 OR 2
10-Minute Express
Start a new movement at the top of every minute. Work for 40 seconds and rest for the rest of the minute.
- Odd minutes: Alternating Waves
- Even minutes: Squat Waves
3 × 3 MIN ROUNDS · LEVEL 2
Fight Night Rounds
Three rounds, like a boxing bout. Rest 1 minute between rounds.
- 30 sec Jab-Cross Waves
- 30 sec Uppercut Waves
- 30 sec Lateral Shuffle Waves
- Repeat once more to finish the round
5 MIN · LEVEL 1
Desk Break Five
Five movements at 40 / 20. Good for shaking off a long stretch of sitting.
- Rope Circles
- Alternating Waves
- Cross Waves
- Diagonal Chops
- Double Waves
Care
Keep your set in shape
After every session
- Wipe the handles with a dry or slightly damp cloth. Don't use solvents or harsh cleaners.
- Remove the weight blocks and store everything in the carrying case.
- Keep the set out of direct sun, heat and standing moisture.
Check regularly
- Blocks thread on smoothly and sit tight.
- Springs are straight, with no kinks or cracks.
- Handles are secure, with no looseness or rattle.
- If anything looks wrong, stop using the rope and contact us. That's what the warranty is for.
More Guides
Quick-Start Poster
12 ropeless battle rope exercises
Downloadable training poster with step-by-step instructions, difficulty ratings and coaching tips for every movement.
All difficulty levels
Open full-size posterPre-session safety check
Before every session, check that the counterweight blocks are tightened securely and the handles are in good condition.
Difficulty
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Our promise
VYLARO 1-Year Limited Warranty
If your VYLARO set has a defect in materials or workmanship within one year of delivery, we'll replace the defective part or the full set at no cost to you, including shipping.
What's covered
- Springs, handles and grips
- Weight blocks and their threads
- End caps and connecting parts
- Carrying case structure and zipper
- Coverage applies to the original purchaser of a new set bought from VYLARO or the VYLARO store on Amazon.
What's not covered
- Normal wear, such as grip texture wear, scuffs and cosmetic scratches
- Damage from striking floors, walls or other objects, or from drops
- Misuse, modification or repairs by someone other than VYLARO
- Lost or misplaced parts
- Use in rental, commercial gym or shared-facility settings
- Sets bought from unauthorized sellers
How to make a claim
- Contact us through our Contact page and choose "Customer support" as the reason. If you bought on Amazon, you can also use the Contact Seller option on your order.
- Include your order number and a photo or short video that shows the issue.
- We reply within 2 business days. In most cases, you won't need to send the defective item back.
What we'll do
- Replace the defective part or the full set, at our choice, and cover the shipping.
- If a replacement isn't available, we'll refund what you paid for the set.
- Replacements are covered for the rest of the original warranty period.
This warranty is in addition to the return policy of the store where you bought your set. It gives you specific legal rights, and you may also have other rights that vary from state to state.