@fitness.babes.my: Build Explosive Power and Sculpt Your Core with Battle Ropes Full-Body Athletic Conditioning Workout 1. Battle Rope Waves – 4 sets of 30 seconds Maintain a strong core, drive rapid alternating waves with your arms while keeping your shoulders stable. 2. Jump Squats – 3 sets of 15 reps Focus on explosive leg power, landing softly to protect knees and engage your glutes. 3. Plank Shoulder Taps – 3 sets of 20 taps (10 each side) Keep hips steady as you alternate tapping shoulders to challenge core stability and shoulder strength. 4. Hamstring Glute Bridges – 3 sets of 20 reps Squeeze glutes at the top, controlling the movement for hamstring activation and hip extension. 5. Russian Twists – 3 sets of 30 seconds Sit back slightly with a tall sp

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Saturday 20 June 2026 09:04:48 GMT