Instructions

1. 1

   For this exercise you will need a heavy rope anchored at its center 15-20 feet away. Standing in front of the rope, take an end in each hand with your arms extended at your side. This will be your starting position.

2. 2

   Initiate the movement by rapidly raising one arm to shoulder level as quickly as you can.

3. 3

   As you let that arm drop to the starting position, raise the opposite side.

4. 4

   Continue alternating your left and right arms, whipping the ropes up and down as fast as you can.