Start by securing the ropes to a stable object or rope anchor. Make sure the two lengths of rope are even and you have enough space to exercise.
Position yourself: Stand with your feet shoulder-width apart for stability, knees slightly bent.
Grip the ropes: Hold the end of each rope just outside your hips, ensuring your grip is firm but not overly tight.
Begin the exercise: Alternately raise and lower each arm to shoulder height, creating waves in the ropes. Establish a rhythmic pattern as you perform the exercise.
Engage your core and stabilize your torso to avoid rocking movements caused by the rope's motion.
Adjust intensity by varying the speed, power, and depth of your squats. Modify these elements to increase the difficulty of your workout.
Continue for the set duration, typically 30 seconds to 1 minute, before resting or continuing with a circuit.
Tips: Maintain a straight posture with your head up throughout the exercise. Breathe consistently and avoid holding your breath. Try different rope movements like in-and-out waves, slams, or circles to diversify your routine.
---
