Ropes are an inexpensive piece of fitness equipment that when used properly can bring great health benefits. Using ropes for arm and leg lifts adds resistance to typical lifts. Ropes can also be a creative way to add some new life to an old workout. Plus, if you do rope workouts at least three times per week, you can get toned arms and legs. Aim for 30 sets of each exercise, resting for 45 seconds between each set. Before starting the exercises, wrap the rope around a pole or other sturdy object.
Things You'll Need
- 50 feet of 1.5 to 2 inch thick manila rope
Stand with your legs hip-width apart. Hold an end of the rope in each hand. Bend your knees slightly. Lift both of your arms up and down at the same time, forming waves with the rope. Continue for 30 seconds to work your arms. For a harder version, jump every time you lift your arms into the air.
Hold both ends of the rope together with both hands. Stand with your legs hip-width apart. Bend your knees slightly. Lift your arms into the air as high as you can. Slam the rope down toward the ground forcefully. Lift your arms back up into the air and repeat for 30 seconds.
Place an end of the rope in each hand. Bend your knees slightly. Keep your legs hip-width apart. Lift your left arm up and lower your right arm. Quickly lower your left arm and lift your right arm. Repeat quickly for 30 seconds to work your arms.
Slide the rope to the bottom of the pole or attach the rope to a chair leg. Lie on the floor with the top of your head about 1 foot from the pole or chair. Hold onto the rope with both hands and lift your arms straight up into the air. Lift your legs straight up into the air. Lower your legs until they almost touch the ground. Keep your legs straight. Repeat 20 times to work your legs.
Wrap a rope around a pullup bar or other sturdy horizontal pole. Hold one end of the rope in each hand. Move your hands upward until they are almost touching the bar or pole. Lift both of your legs into the air, keeping them straight and bending at the hips. Lower your legs back down until they almost touch the floor. Repeat 10 times to work your legs.