Alternating waves may look like an arm workout, but even though your arms are actively swinging throughout the exercise, much of the challenge is maintaining balance and control as the rope swings at a fast rate. Tighten your core, engage your shoulders and upper back, and settle your weight in your heels to prevent yourself from toppling forward.
• Stand with your feet hip-distance apart, your knees and hips slightly bent, your core tight, torso tall, shoulders pulled back. Hold one end of the rope in each hand, with the center of the rope secured around something sturdy, like a squat rack.
• Swing your arms in a fluid motion as fast as you can, one hand swinging up toward your your shoulder, as the other hand swings down toward your thighs, continuously alternating positions.
• Perform the exercise for 15 to 30 seconds, depending on your ability, before resting and repeating. Aim to complete four to six sets, resting 15 to 30 seconds between each round.