For this exercise you will need a heavy rope anchored at its center 15-20 feet away. Standing in front of the rope, take an end in each hand with your arms extended at your side. This will be your starting position. Initiate the movement by rapidly raising one arm to shoulder level as quickly as you can.
Sit in the same position on a low pulley row station as you would if you were doing seated cable rows for the back. Attach a rope to the pulley and grasp it with an .
Stand with feet shoulder-width apart and knees slightly bent. Grasp the rope with palms facing down, lift arms over your shoulders, and move your arms in circles. Perform clockwise circles for 30 seconds, then counter-clockwise for another 30 seconds.
Aside from great cardio, a solid rope routine can help shape your arms and shoulders. This routine from trainer Gino Caccavale shows you nine exercises .
Once you've mastered the alternating waves, work both arms in tandem (the double wave) to ratchet up the intensity. Do each set of rope exercises in a squat position, Hopkins says. Make sure to stabilize your core and plant your feet shoulder-width apart. The Number One Fat-Loss Workout >>>