The Cardio Workout That Gives You an Epic Arm Pump

Dec 12 / Build Muscle

I’m a big fan of battle ropes. They’re an incredible and unique low-impact cardio and metabolic workout.

And now, a recent study suggests that repeated bouts of fast rope waves can improve upper-body muscular endurance, ultimately increasing the total number of you can do.


So I combined the two exercises—waves and pushups—for an epic heart and arm pump in the interval workout below. on

Perform max-effort waves for 30 seconds. Rest for 30 seconds. Next, do as many pushups as possible in 30 seconds, and then rest again for 30 seconds. That’s 1 round. Do 5 to 10 total rounds.


Fair warning: Don’t be surprised if you walk like you’re wearing a straight jacket afterward.