Anchor the rope securely around an immovable object and grasp the handles together with an overhand grip. Position the feet shoulder width apart and begin in an athletic squat position so the hips, knees and ankles are flexed.

Next, rapidly extend the hips, flex the shoulders and rotate the torso to the left while slamming the rope down into the floor. Then, quickly repeat the sequence reversing direction and moving to the right. Repeat this movement pattern for 20-30 seconds. Rest for 60-90 seconds and repeat.

Work to rest ratios will depend on fitness level and the desired training effect. I suggest starting out with a slow and controlled movement initially (less emphasis on speed and power) to ensure proper form and control of the ropes in order to avoid poor movement patterns or injury.