1 WARM UP Keep your back straight, your abs tight and your knees bent (squat position). Hold the 2 ends of the rope, use the arms alternately and descend with power towards the ground by contracting the abs. Alternate with double waves (do not alternate arms). Do 3x30sec arms alternating and 30sec arm both arms at the same time.
* do not raise your arms too high, keep your abs / shoulders leveled.