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Cardiovascular Endurance Workout.

Chances are, you have probably done some work with Ropes before, and I bet you liked it. I like it too, it is indeed one of my favorite cardiovascular endurance work outs – helping me improve my stamina and overall upper body strength. It makes for a very intense cardio driven by the upper body, and it tests your mental strength as well as your physical capabilities. You decide how long would you like to go for (Minute wise or Reps). I personally do 15 reps per arm and keep the intensity high or you can set a target by minutes (1min, 2min, 3min per arm) either way the benefits of this work out are great.

















Advice for maximum results for each variation:

• Initiate the movement by rapidly raising one arm to shoulder level as quickly as you can, this is when doing single arm swing ropes.
• As you let that arm drop to the starting position, raise the opposite side. (Alternation)
• Continue alternating your left and right arms, whipping the ropes up and down as fast as you can. Keeping your core engage through every swing, keeping your feet planted to the ground.

Incase of any questions and confusion throughout this exercise – leave your questions down below.

Train Hard & Smart.

John Carter

Connect with John | Facebook & Twitter.