Have you tried Training Ropes?
I absolutely LOVE them! This is one of my favorite Kiana Combo X moves right now. You do 10 undulations each arm, trying to bring the wave of the ropes to shoulder level. Then you immediately go into a jump out to plank or 1/2 burpee. Repeat for 1 minute. I incorporate this exercise into my Strength Circuits and Flex HIIT Method.
A sample workout with this exercise would be:
3 Rounds / 1 minute exercise / 15 second rest
- Goblet Squats
- Chest Press Crunch
- Dead lift Rows
- Piston Curls
- Rope Jump Outs