Hold one end in each hand, tuck your elbows in to your sides and alternate pumping your arms up and down to create a wave pattern with the ropes.

Advanced: Move your arms at the same time.

Hold the ropes above your head, then slam them down full force onto the ground. Engage your core to maintain good posture.

Advanced: Jump up and slam the ropes down.

Hold the ropes in each hand, off the floor. Move back so there isn’t a lot of slack in the ropes. Move your arms in and out vertically as if you’re clapping your hands to make the ropes move in a wave pattern (as if they’re clapping too).

Advanced: Squat down while you complete the move.

Hold your arms together in front of you and move the ropes in large circles in front of you. Start in one direction and then switch to the other direction.

Option: Move one arm at a time.