Begin in an athletic stance, with your feet a little wider than shoulder-width distance apart, squatting down slightly. Make sure you're far enough away from the ropes to create a little tension while still being able to keep your weight shifted back in your heels with both feet flat on the ground.
Hold a Toning Rope in each hand with your arms extended in front of you.
Relax your shoulders, keep your spine straight, and engage your core as you raise both arms above your head and quickly slam down the ropes with both hands, making a wave pattern with the ropes. You may feel your hips start to raise up in your squat, but only allow yourself a few inches of wiggle room, so you never fully stand up.
This counts as one rep.
Perform double waves for 20 seconds, followed by a 10-second rest for round one, 30 seconds followed by a 10-second rest for round two, 40 seconds followed by a 10-second rest for round three, 40 seconds followed by a 10-second rest for round four, 30 seconds followed by a 10-second rest for round five, and 20 seconds followed by a 10-second rest for round six. Rest for 30 to 45 seconds between rounds.