Stand tall, sideways on to where the rope ends are fixed, holding the other ends of the ropes in each hand with your hands together. Move your hands in a big circle clockwise in front of your body for 12 reps, then do 12 reps anti-clockwise. Turn around then repeat. Rest for 30 seconds and repeat three times.
Start in the plank position with your abs fully engaged and your body straight. Hold the rope in your right hand and raise your left leg. Wave your right hand up and down, keeping the rest of your body stable, for 15 seconds, then switch sides and repeat. Rest for 30 seconds and repeat five times.
Start in a side plank with your legs straight and your upper body supported on your right forearm. Hold the rope in your left hand and wave it up and down for 15 seconds. Switch sides and repeat. Rest 30 seconds and repeat five times.