Spring Training: New Workout Ideas

Add Some Madness to Your March Workouts

Invigorate your training plan and challenge your body like never before with these insane-sounding exercise methods
By Greg Presto fitbie
 

Do Cardio with Your Arms

Sick of running? To get an intense cardio workout while sculpting your arms, shoulders, chest, and back try some ropes work, says Wunsch.

If your gym has them, grab the large, braided ropes and anchor them to a heavy kettlebell, a bench, or machine. Then perform intervals—20 to 40 seconds of work combined with the same amount of rest—using one of these techniques that Wunsch uses with his clients:

Up-Down Doubles: Stand holding the ropes in front of your thighs, knees and arms slightly bent. Raise the ropes up to shoulder level and return them to the start position. Continue moving your arms (and the ropes) up and down rapidly for the duration of the interval, creating large waves in the rope.

Up-Down Alternating Singles: Stand in the same start position, but alternate arms up and down so one arm is at your shoulder while the other is at your waist, raising and lowering them in alternating fashion. Continue in this way for the duration of the interval, trying to create large or small waves in the rope.

Side-to-Side Doubles: Begin in the same starting position. Raise your arms so they are in front of your upper abs. Move both arms rapidly to your right side, then back to your left side so the ropes form waves parallel to the ground. Continue moving left and right for the duration of the interval.

Perform sets of 10 intervals of one of these variations, or try cycling through all three.

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