Double waves are very similar to alternating waves, but your arms are moving in tandem, and you use a little more of your quads and glutes to power the movement.
• Stand with feet hip-distance apart, your knees and hips slightly bent, your core engaged, torso tall, shoulders pulled back. Hold one end of the rope in each hand, the center of the rope secured.
• Swing your arms forcefully in a fluid motion, bringing both hands up toward your shoulders before immediately and forcefully swinging them down toward your thighs.
• Continue this up-and-down swinging motion as fast as you can, using your legs to power the movement to help prevent your torso from falling forward.
• 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 attempt.