Battle ropes! Thats what this long rope you see at many gyms is called and it’s one hell of a toy! Here is a 4 piece circuit I designed to target your whole body. You will mostly feet this in the arms but everything is working. From your core to your legs to your back. Notice my form in all the exercises I keep my chest up and back arched. This is key! Do NOT hunch over. Also, keep your knees slightly bent. You will notice I never once lock my knees out.
At the end of your training session give this a try.
Alternating: 5 sets- 20 seconds on 40 seconds rest
Doubles: 5 sets- 20 seconds on 40 seconds rest
Jumping jacks: 5 sets- 20 seconds on 40 seconds rest
Single arm: 3 sets each arm 5 sets- 10 seconds on 30 seconds rest