Take your fitness to new heights - with the simplest piece of gym kit ever - a Rope | Colin Holding | Skillshare

Take your fitness to new heights - with the simplest piece of gym kit ever - a Rope

Colin Holding, Live life - love life

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21 Lessons (50m)
    • 1. Rope intro

    • 2. Rope welcome

    • 3. Elliot

    • 4. What will you learn

    • 5. ROPE history

    • 6. Why use a rope

    • 7. Ideal ropelength

    • 8. Hangman knot with tubing

    • 9. The squat and pike

    • 10. Hangman knot

    • 11. Gymnastic rings (imitation)

    • 12. The stopknot and loop

    • 13. Anchoring your rope

    • 14. Branch resistance

    • 15. Reverse crunch with pushup

    • 16. The reverse row

    • 17. Lunge with flys

    • 18. The rope slackline

    • 19. The squat

    • 20. Push or press up

    • 21. Rope final


About This Class

The rope course is part of - The SHINE Model series. Shine represents what I believe to be the key components of overall and complete holistic health. Sustainable Health Inspired by Nature and Evolution.

One of the main aims of The Shine model is to simplify our quest for health. We are ever bombarded with new fads, new 'science' and new scams which prey on our desire to be healthy but with the fastest track, least discomfort method possible.

SHINE suggests that we undertake health goals that are sustainable - which means they have to be fun and have purpose. They need to make sense - so in an evolutionary context and with 'good science' to back them up. We have to be inspired. Inspiration helps us quest for a new level or a new mode of health challenge. Nature provides us with the environment in which we, as humans, spent millions of years evolving, Nature can, very often, provide everything we need; peace, serenity, challenge, play. Our bodies and minds feel 'at home' in nature, and find a well-balanced state of well-being.

The ROPE course gives you a glimpse into how, with a little inspiration and imagination, you can add literally hundreds of new movements to an exercise session. A simple length of light rope wrapped around your waist and taken on a run can turn itself into the most awesome piece of gym equipment, providing incredible possibilities for body weight, power, mobility, balance and postural exercise.

The course is quick and easy and for every level, from complete beginner to elite athlete.

There are three main takeaways from this course:

1. Why use a rope for exercise.

2. How to tie easy, safe and easy to untie (important having exposed them to your full body weight) knots and anchors.

3. A series of movements and exercises you can do with your rope. Hopefully, this will be ever expanding with inspired ideas from students - and I will add more over time.


1. Rope intro: 2. Rope welcome: a huge welcome to this course. Now you're probably wondering what I'm doing here. Sitting on a log. I've got a piece of rope with me on this course is entitled The rope. And it's for those people who just want to try something new who want to be able to do fitness. Onda have it sustainable. So you're not plateau ing and having trouble keeping up the fitness. And we in a forest were in nature here on. Do we have for millions of years, actually evolved in nature? We are part of nature and were the most successful animal on the planet. We've literally colonized every corner of the planet and we can live in forests. We can live in deserts, we can live by the sea, We can live in hot climates and we can live in cold climates. Now, we sometimes forget this caught up in our urban environments, that we actually have evolved in a natural surrounding like this. And now we built an environment to our needs, but not necessarily to the needs of our body. So out in nature, we can do Ah, whole myriad off movements and exercises. Andi, Sometimes I don't really even like the word exercise. It's just about movement. It's just about moving our bodies in a natural way and out in nature. We can do all sorts of things. There's millions of different things you can do. You can run, jump, climb, throw, hang from trees, all of these countries. But if you want to just add a little bit of extra movement capability for mobility or for strength will for power, we can use this thing, which is a road. It costs about five euros or £4 down at your local D I Y shop. Just a bit of para cord here on Beacon do hundreds and hundreds of different exercises. Now, if you've ever come across, think all the TRX which hit the fitness world maybe 10 years ago. It's a piece of strapping with handles on it, and it's used for body weight X siders. Now this piece of rope can do pretty much everything that the TRX conduce on. You can take it with you into nature. You just wrapped the rope around you, your tummy or across his shoulders, and in this course I'm just going to show you some of the basic exercises you can do for movement, empower and and flexibility on also instability so we can use the rope to become unstable. So if we disengage part of our body from the Earth, our body actually has to do the stabilising itself. So we end up using these really powerful little stabilizing muscles that hold us together so that the big movement muscles could do their jobs. Now who is this course for? Well, the course is for absolutely anyone from beginner to elite athlete. But it's mainly for people who just need a little bit of motivation and a little bit of creativity in their exercise routines out in nature on DTI to do a little bit more than you've bean doing down the gym. It's also for people who enjoy being outside and exercising outside. I know there's a whole community of people who love just going down and pumping on and sweating in the gym, on treadmills, watching TVs. But I also know there's a lot of people who really like to get out into nature to run and jump on climate, carry rocks and throw things and have a little bit of fun in nature. So with no further ado, let's get out there and use the rope. Uh uh 3. Elliot: I'd like to introduce you to my training partner. Hello, Elliot. Um, and I always use Elliott a za great example. I always use Elliot is a great example off playfulness, how to be efficient. And he's a super super far sprinter. And the reason he's a superfast printer is because his body is built exactly to sprint. He's massively elastic. He doesn't build huge muscles. And you can see maybe here is Achilles tender his tendon here. I mean, it's just a big muscle at the back on. Then the tendon had the bottom here. Andi, He's elastic. He's fast. He can bounce over things. Andi. He's also very good company in a forest on before chasing around. And if you really want to test your sprinting skills, he's the guy to do it against. Thank you, Eliot. Just wave to the guys. Well, this is a guy who can't really use rope exercises very efficiently because his is four legged 4. What will you learn: So what do you guys gonna learn on this course that I'm gonna take you through? Well, there's quite a few things. If there's one major take away from this course is simplicity. We want to keep things as simple as possible. You really don't need an expensive gym membership or ah, house full of gym equipment to get toned and strong on deficient and really fit and healthy . What you need is a little bit of nature, possibly a rope. We're going to use this, but a lot of imagination as well on imagination is key in the Shine model. The sustainability part, which is the first word of shots of the Shine model Acronym, is exactly that. It's about using our imagination on. We need to use our imagination to keep things fresh. Our bodies and minds get bored very, very quickly on. We've all probably experienced it. When you go into the gym, your 1st 6 weeks, you're rocking on. Eventually you will plateau on whatever you do. You will nearly always platter because your body and your mind get bored so rope and body weight exercises and instability and mobility can provide hundreds of potential movements that will just keep your body on your mind really fresh. I'm going to go through talk about the ideal length of rope. Which way could go through very soon? I've got quite a long rope here, but it can be much shorter. I'm going to talk about putting handles in the in the rope so we can use it for doing body weight exercises. There's different ways of doing handles. I'm going to go through the particular knots that a great for tying the handles or for tire anchoring the rope to a tree or toe a log or whatever you're going to anchor to. And these are really super safe notes. But they're also ones that don't get Don't lock up on bear. Easy, Teoh. Undo a swell and then we're going to go through exercises. We're going to do different exercises. Some will be mobility and flexibility. Others will be unstable exercises, and some will be just pure power on strength, body weight, exciting way 5. ROPE history: so apart from Elliot here, the dog man's best friend, the other best friend of man for thousands of years has bean the rope. Fossil records show that actually, the rope goes back at least 17,000 years, and, amazingly, that actually predates not only the axe but the wheel as well. So the rope has been helping human beings to pull things, catch things, type things up, fishing, all sorts of things, making nets for thousands and thousands of years, even before the wheel. And we brought this humble piece of rope out into nature so it can help us just be slightly mawr imaginative about some of the things we do. The most important thing in terms of health is actually to be out in nature. So there's a thing called biophilia. It's our natural affinity to be in nature, and we thrive on it, as does Eliot on. There's plenty to do out here. There's climbing on branches. There's swinging, breaking, ating, jumping, throwing, lifting, lifting rocks, lifting logs. But the rope will add a little bit of extra mobility. Some power exercises on body weight exercises that can be great, and you can even just start your little warm up by a little bit of road jump you got so a couple of handles on the end way Take our rope when we go out and have a bit of fun in nature, don't you? Money, John? Yeah. Are Oh. 6. Why use a rope: So why use a rope you might be asking? Well, our bodies adapt to being challenged. We have done that throughout evolution. Every time we come across the challenge, that's difficult. Way end up having to adapt our bodies on the next time we do that same task were a little bit better acting on in the evolution of the human beings who were bested. Each of these challenging things managed to survive and pass on their genes to the next generation. Our bodies are amazingly good at adapting way. Have to push them a little bit further each time toe have this adaptive response, so the rope provides a couple of things. One, it provides a potential for doing a lot of body weight movements. It also provides potential for doing a lot of mobility. Movements that you might not be able to just get from a tree or a branch doing press ups or other body movements on finally weaken also use it to provide some instability. Now instability over the last 10 or 15 years has become very popular in Jim's A very good reason. You probably have seen Indo boards. Those evils balance Ford's all of these kind of things. Which makes us when we're doing exercise to stabilize our own bodies before we actually use the big movement muscles to do a movement. And I don't like the word core, particularly because everyone thinks about the core as just your abs on around your waist. Your your core strength is actually from a little support muscles that are around your body that hold everything together to allow good movement off your main movement muscles. So just talk a little bit about instability. It's basically a niang coring, part of our body from terra firma from the firm Earth, and it makes us do balancing those kind of things and one of the things that happens when you're put in an unstable situation. YSL your support muscles all the ones that hold your body together so big movement muscles can do their job really kicked into action, and they get strong on your own. All system actually get super strong as well. If you can imagine a massive crane, you've probably come across them occasionally, but they're normally on big flatbed trucks. Now the crane is incredibly powerful and can lift huge weights on once the Crane has has come up. It's got massive cables, police and electron ICS hydraulics to make it incredibly half machine. Now the whole crane is actually completely redundant without one thing, and that's the big four stabilizer feet at the bottom of the crane. Without those along, the power in the world means it's completely useless because the whole thing will fall. Overs has any weight is put on it are those four legs that come out of the base of the crane that make it massively strong? Are the same of your support muscles in your core muscles that keep everything in a nice, tight, strong position So these big movement muscles could do their job properly. So imagine you. Your crane is a bit like someone just bodybuilding in the gym. You might get massively powerful moving, but often these guys are doing things sitting down on. They're doing it in a very stable anger position. Now the muscles get hyper trophy get very huge, and it's like the crane without before legs. So we're gonna use a lot of instability to kick in our nervous system. Get those multi muscles to really work hard 7. Ideal ropelength: one of the first questions to address is, How long should the rope be? Well, it's completely up to you. I've actually brought out quite a long rope this time. This is probably five or six meters, but I would suggest that the minimum length of the rope would be about a skipping rope length, which means you can skip with your rope job with it. Andi, that's perfectly adequate. Now, if you take a longer rope like this and I'll show you during the course, this is probably a six meters. You have a lot more opportunities for doing different things so high hanging from higher branches, also putting handles in, and I'll go through exactly how you do that, so there's many ways to do it. You can just do a sort of hangman's knot like this, but we'll go through detail. But if you're going to do a hangman's knot, then obviously you need a little bit more rope Teoh to make it work on. It just comes in like that, and you can not any put it through your risk, but you can have a nice soft handles well, but it stands to reason that if you're gonna make a hangman's knot like this, you're gonna need to. This is probably a meters worth of rope out to here on Beacon. Just add one on the other end, and that makes the whole rope a little bit shorter. Robe length. Not too serious. But if you if you just want one skipping rope length, which is perfect on you can do all the exercises that we're going to go through on this course. So go grab your rope. 8. Hangman knot with tubing: 9. The squat and pike: 10. Hangman knot: Okay, If you do have ah, long longish piece of rope, then a hangman's knot is actually really good because you end up with a little bit of a handle. So I come back a little bit. What you need is is maybe a couple of arm's length here, and you can just test this out yourself. But basically, what you're going to do is you going toe, start your maybe a meter and 1/2 from the end. You're gonna loop it round here on, then come back so you so you'll have a little loop like this. But your loose end, which is the send here, has still quite a bit of rope on it. Now, you come down to this part and you've got a loop here, and then you just start winding over and over myson easy. And then your final part is you're gonna have a loop. Basically, both ends now. If you start pulling on, one of the ends is going. Teoh, tighten up this loop here now, before it gets to the end. If you put it through the leap, I normally put it through twice and then you pull and it locks in there and there you have not perfect. I'm not normally a bit tighter with these hangman's knot, but they have a nice not three. Anything is that it is a slip knot, so it just slips through like this. But it's absolutely fine if you want to slip knot it. But it's a very, very comfortable handle for actually holding onto. If you're going to do work using a handle of some sort, you can also make a handle using this on, and then obviously you can tie it onto here somewhere on lock it up. So here and you can you end up with the handle and then you just look it up about the same . But your hangman's knot can turn into a complete handle here now because it is a slip knot . Sometimes if you are doing exercises and you're holding on, actually this slip no. If you're doing a lot of body rates, stuff a lot of body weight movement, sometimes this can really pull on the slip. No will be quite uncomfortable on your wrist. So an easy way to stop it. Being a slip knot is literally just put around with one leap a toothy leaping, and and that just you can see, it just looks this. So basically the rope can't comes through from the top end, and it can't comes through the possum and thistles now nonslip not, but with a nice handle from the hangman's and then suddenly do also pretty straightforward . You're back to your hangman slip knot. There it is, as I've said before. If you're going to do hang man knots at the end for handles, then you do need quite a long rope. So this little hangman not probably takes about a meter and 1/2 for nearly two meters of rope. So if you've come out with a six meter rope, obviously you have no problem. If you come out with a skipping rope. Length of rope on doing hangman lots at the end isn't going to be an option. 11. Gymnastic rings (imitation): 12. The stopknot and loop: I'm just going to show you a couple of notes that are very useful now. Part of what I want to do is show you knots that I'm going to get too locked up these notes . You can also go on to the Web, and there's a lot of resources on how to have Teoh tie knots. This one is a stop, not at the end. And I'm just basically, it's a little clump of rope that you can use now, This one you I'm just turning over. I come round on, then three this loop and under I come down these two and through a loop at the end. Now I'll show you in more detail of the stranger A slide show at the end, but basically a little stop not. It goes at the end that is absolutely stable. And you can see it's just a little cluster of of not here. Um, like that. Now, the useful thing about this is that what I can do is I can dio a double double loop here. So if I come here, I'm just going to do a figure. A figure of eight leap. She I just come around on through so you can see have just done a a figure of eight directional leap. They go and you can go into the web. But I'll try and do more detail on this figure of eight. Hope is, Well, this is a non slip loop. Now. The beauty of these two is that basically, you can put your stop not through here, and it's going to be nice and tight. It's never going to come apart. Even if I'm really pulling it. It won't get through this loop. It just locks on itself. But the absolute beauty of this is if you put body weight on it, is that it just comes apart like that. Now I can show you on this tree exactly how this would work. So I've got my stop. Not at the end. I just put that there. Andi got a fantastically strong, powerful look here. And when I need it off the tree, it just pops out of the leap on its out again. So again from the other side, maybe I just did, to illustrate from the other side that'll stop, not hear the little figure of eight loop it locks in and I can put away my body weight. I'll miss everything and it looks up. And then when I finished with it not just pops out. And thats done. There you go. 13. Anchoring your rope: 14. Branch resistance: 15. Reverse crunch with pushup: 16. The reverse row: 17. Lunge with flys: way, way. 18. The rope slackline: So we're putting up our slack line here. Um, at this end, we've got our stop, Not which I explained earlier, nice and easy. Just pops around here around the tree and looks in him. See it immediately locks in without any problem at all. This is super stable. I'm happy with my body weight on it. This comes around. We've got our figure of eight loop here which obviously allows us to do attention ing ground. Pull it nice and tight. And then we can just lock it in with two or three little leaps here and there. We have our slack life. And just to show that I completely trust it my full body weight coming in on a walk up and down. But And there we go. We can also use it. Just wore a Your defeat presents. We can also put it higher not only to slack Just show you the beauty of this. It's not locked up. We just take it out a little bit higher. Bring it in. Look it up up to this level Good attention In loop here, we can make it nice and taught round Nice to meet, get not a little bit low. We could just do nice little boxing practice up and down all we can even just do. We want to just reverse Rose. That and possibly even a few little other movements. You can just go crazy now to one. Good because nothing's mentioned. He's come over. Nice, easy. Nothing is locked. It comes out This stop no, is fantastic. You can, uh, bring this in. Wrap it around your waist a couple of times. Sometimes I did across my shoulder just easy. You can, and then I'm off for my run again. 19. The squat: 20. Push or press up: 21. Rope final: Well, we've arrived at the end of the course on bond may be the end of your tether. Just let me quickly review some of the main points I hope you've taken from this course. Firstly, keep things simple. Exercise, strength, fitness. It doesn't have to be complicated. Just do it. Get out into nature at every opportunity. It's where you and your ancestors have involved on your mind and body really appreciates getting back into the wild. As you've seen, you don't need a lot of expensive gym equipment or even gym membership. Just be creative play and have fun. Try next size with a partner. If you have fun, you'll be inclined to do it again. If you don't, you probably won't. When you're doing excites, always think. Is it sustainable? Does it make sense in an evolutionary context? On what should I do next? Thanks for watching this course on Enjoy and have fun with the rope