The move I love to hate: Stock car racer Hailie Deegan's battle ropes workout

At an age when most teens are just getting their driver's licenses, 17-year-old Hailie Deegan was becoming the first female driver to win a NASCAR K&N Pro Series race, the first woman to win a pole and the first woman to win Rookie of the Year in that series.

The daughter of motocross rider and off-road racer Brian Deegan, adventure sports have always been in Deegan's blood. She started out racing dirt bikes at 8, and progressed to kart racing before transitioning from dirt to asphalt in 2016 when she took up stock car racing.

She also graduated from high school last June at just 16, receiving her diploma at the Sonoma Raceway immediately before hopping behind the wheel for a race.

Next season, she will race full-time with Bill McAnally Racing in the NASCAR K&N Pro Series West.

She shared the unique, total-body workout move she does -- which looks a little like dancing, until you realize just how hard your muscles are working:

What it is: Battle ropes -- most gyms have them!

How to do it: Get into a squat position with feet shoulder-width apart, holding one end of the rope in either hand. Alternate waving the ropes up and down as you step your feet wide, then back to the start.

You can try different motions with the ropes too -- side to side or in circles -- while also lunging in position in between. I also sometimes do jumping jacks with the ropes!

When I do it: I do this four to five times a week. Pretty much every time I work out.

Why I do it: I absolutely hate doing battle ropes, but feel so good after doing this. I like to do a lot of cardio and strength training without the heavy lifting, and this fits the bill. I do a lot of circuit workouts where I'll go through individual stations three times and this is something I like to mix in.

Why it's so killer: It's a full-body workout. You're sitting in a chair position without the chair, so your legs are burning. You're trying to focus on your legs because your arms are hurting so bad. And then your core is also engaged to keep yourself stable since the ropes are so heavy.

Related Content