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Training & Nutrition Insider Secrets for a Lean-BodyTruthAboutAbs.combody like no other exercise. A great way to incorporate rope climbing intointense workouts is to do a climb up, then lower yourself back down. Thenwhile your upper body is recovering for the next climb, you can do a lowerbody exercise like squats or lunges, or go up and down stairs. Keepalternating the upper body rope climbs with the lower body exercises inbetween and you‟ll get one hell of a full body workout.13. Bag Boxing – You can use a heavy bag, a speed bag, or even one of thoserebound bags to get a great workout. Among the three, the heavy bag is thebest all around full body workout, while the speed bag will test your rhythmand timing and give you a great upper body workout. If available at yourgym or if you have a bag at home, try mixing these in as a good warm-up oras an intense finish to your strength routine.14. Rope Skipping – You can‟t beat rope jumping as a great full body exercise. Ilike to use it as a warm-up for my weight training workouts. I prefer to usethe really cheap “speed” ropes with a plastic rope instead of a fabric rope.Once you get good, you can jump rope much faster with the plastic ropesthan the fabric ones, which will allow you to get a more intense workout. Trymixing together two legged jumps, one-legged jumps, arm crossovers,double jumps (rope passes under feet twice for each jump) to keep thingsinteresting and increase the intensity. Also, try alternating 15-20 secondhigh intensity bursts where you jump as fast as you possibly can, followedby 15-20 second recovery intervals where you jump slowly to get ready foryour next burst. Keep repeating until you‟re whooped.15. Jumping exercises – squat jumps, box jumps, lunge jumps, and broadjumps are some of the best ways to incorporate explosive jumping exercisesinto your routines. The explosive and powerful nature of jumping exercisesworks your leg muscles in an entirely different way than most normal slowAm I too old? I'm older, heavily overweight, and out of shape. I also haven't worked out in years. Isthis program going to be too hard for me to follow?