Now that’s something to get stoked about.

Repeat the entire circuit 1-2 more times, resting for 1-2 minutes in between rounds.

B.Jump feet out wide, reaching hands overhead.

athletic person slamming heavy ropes in workout

Jessica Matthews

Extend arms as much as possible to ensure full range of motion in this weighted version a jumping jack.

B.Quickly repeat on the other side, extending left arm and slamming left rope into the ground.

Continue alternating sides as quickly as possible, yet with control.

athletic person doing weighted jacks with heavy ropes in gym

Jessica Matthews

Do 2 to 3 sets of 4 to 5 reps per side.

(Want to keep strengthening your arms?

Try thesesix resistance bands moves for a quick workout.)

athletic person doing arm circles with heavy rope at gym

Jessica Matthews

B.Pivot on feet and rotate body to right as you flip ropes toward the right side of the room.

Once ropes hit the ground, quickly pivot and repeat to the left.

Continue alternating sides as quickly as possible with control.

athletic person doing single arm heavy rope slams at gym

Jessica Matthews

Bend both knees, coming into a lunge.

Continue alternating legs while keeping the ongoing wave movement with the ropes.

Squat Thrust Power Slam

A.Hold end of rope in each hand, using an overhand grip.

athletic person doing grappler throw with heavy rope in gym

Jessica Matthews

Lower into a squat, hinging hips and bending knees, keeping arms extending alongside body.

Reverse the movement, and return back to starting squat position.

C.Return the right hand to ground and repeat on the left side.

athletic person doing alternating split squats and using arms to make a wave with a heavy rope

Jessica Matthews

Continue alternating sides as quickly as possible while maintaining proper form.

Do 2 to 3 sets of 3 to 4 reps per side.

athletic person doing squat thrust power slam with heavy ropes in gym

Jessica Matthews

athletic person doing plank rope pull with heavy rope in gym

Jessica Matthews