This is the move you always see. The fluid ripples of the ropes make it look easy, and while it's not a hard move to master, the intensity gets your heart pumping and really works your core and back while engaging each arm independently.
How to Do It
Hold the end of each rope at arm's length, bend slightly at the knees and maintain a tight core.
Bring the left rope up as you move the right rope down. Immediately, bring the right rope up and move the left rope down.
Keep repeating these alternating waves while remaining in the squat position for as long as you can.