Instructions:

• 1Start in a half kneeling position with one knee up and the other knee down
• 2Hold one end of the battling rope in each hand
• 3In a rhythmic motion, whip the ropes up and down
• 4Continue the motion for the predetermined amount of time or reps
• 5Switch to the other knee and repeat

Tips:

• Keep your core engaged throughout the exercise
• Maintain a consistent and rhythmic motion for best results
• Avoid leaning back or forward much, maintain good posture
• This exercise can be strenuous, pace yourself and control breathing