I hurried into Examtestview the local department store to grab1 some last minute Chirsmas gifts. 300-208 Practice Test I 220-901 practice test looked at all the people and grumbled2 to myself. I would CCNA 200-125 Practice Test Questions be in here forever and I just had so much to 300-208 Practice Test do. Chirsmas was beginning to become Bestexamview such a drag. I kinda wished Examtestview that I SY0-401 exam could just sleep 300-208 Practice Test Examtestview through Bestexamview Chirsmas. But I hurried 300-206 senss pdf the best I could through 300-206 senss pdf all the people 220-901 practice test to the CCNA 200-125 Practice Test Questions SY0-401 exam toy department. Once again I kind of mumbled3 to myself N10-006 practice test at the prices of all 300-206 senss pdf these toys, and SY0-401 exam wondered if the grandkids would even play whit4 them. I found myself in the doll aisle5. Out of the corner of my eye I saw a little boy about 5 holding a lovely doll.He kept touching6 her N10-006 practice test hair 220-901 practice test and he held 300-208 Practice Test her so gently. 300-208 Practice Test I 300-206 senss pdf N10-006 practice test could not seem to help myself. I just kept loking over at Examtestview the little 220-901 practice test boy N10-006 practice test and wondered CCNA 200-125 Practice Test Questions who the doll was for. I watched him turn to a woman and he Bestexamview called his aunt by Examtestview name and said, Examtestview “Are you sure I Examtestview don’t have enough money?” She replied a bit impatiently, “You know 220-901 practice test that you don’t have enough money for it.” The aunt told the N10-006 practice test little boy not 300-208 Practice Test to go anywhere 220-901 practice test that she had to go 220-901 practice test 300-206 senss pdf CCNA 200-125 Practice Test Questions and get some other things and would be back in a few minutes. And then she left Examtestview the aisle. The boy continued to hold 300-206 senss pdf the doll. After a bit I asked the boy who the 300-208 Practice Test doll was for. Bestexamview He said, “It is the doll my sister wanted so badly for Chirsmas. She just knew 220-901 practice test that 300-208 Practice Test Santa would bring it. “I told N10-006 practice test him SY0-401 exam that maybe Santa was going to bring it . Examtestview 300-206 senss pdf SY0-401 exam He said, “No, Santa can’t go where my sister 220-901 practice test is…. I SY0-401 exam have to give CCNA 200-125 Practice Test Questions the doll to my Mama to take to her. “I asked him N10-006 practice test where 220-901 practice test his 220-901 practice test siter was. He looked at Bestexamview 300-208 Practice Test me with the saddest eyes and said, “She was gone to be with Jesus.

My Daddy says that Mamma is going to 300-208 Practice Test have to go be with her.” My heart nearly stopped beating. CCNA 200-125 Practice Test Questions Then the SY0-401 exam boy looked at me again and said, “I told my Daddy Bestexamview to tell my Mama not to go yet. I told him to tell her to wait SY0-401 exam till SY0-401 exam I CCNA 200-125 Practice Test Questions got back CCNA 200-125 Practice Test Questions from the store.” Then he asked me if i Bestexamview wanted to see his picture. CCNA 200-125 Practice Test Questions I told him I’d love Examtestview to. He pulled out N10-006 practice test some picture 220-901 practice test he’d had taken SY0-401 exam at the front of the store. He said, N10-006 practice test “I want my Mama to take this with her so the dosen’t N10-006 practice test N10-006 practice test ever forget me. Bestexamview I love my Mama so N10-006 practice test very Bestexamview much and I wish she dind not have to leave me.But Daddy says she will need to be with my sister.” I saw that the little boy Bestexamview had lowered his head Bestexamview and Examtestview had grown so qiuet. While he was not looking I reached into my purse and pilled out a handful of bills. Examtestview 300-208 Practice Test I asked the little boy, “Shall we count that miney one more time?” He grew excited and 300-208 Practice Test said, “Yes,I just know 300-206 senss pdf SY0-401 exam it has to be N10-006 practice test enough.” So I slipped my money in with his and Bestexamview we 300-208 Practice Test began to count it . Examtestview Of CCNA 200-125 Practice Test Questions course it was plenty for the doll. He softly said, “Thank you Jesus for giving me enough money.” Then the boy said, “I 300-206 senss pdf 300-206 senss pdf just asked Jesus to give me enough money to buy this doll so Mama can take it with her to give 300-206 senss pdf my sister. And he heard my prayer. I wanted to ask N10-006 practice test him give for enough to buy my Mama a white rose, 300-206 senss pdf but I didn’t ask him, but he gave me enough to buy 220-901 practice test the N10-006 practice test doll and a rose for my Mama. CCNA 200-125 Practice Test Questions She loves 300-208 Practice Test white rose 300-206 senss pdf so Examtestview much. “In a few minutes the aunt came back and I wheeled my cart away. I could not keep from thinking about the CCNA 200-125 Practice Test Questions little boy as I finished my shoppong in a ttally different spirit than when I had SY0-401 exam started. And I SY0-401 exam kept remembering a story I had seen in the newspaper several days earlier about a drunk driver hitting 220-901 practice test a car and killing7 a little girl and the Mother Examtestview was N10-006 practice test in serious condition. The family was Bestexamview deciding on whether to remove the 220-901 practice test life support. Now surely this little boy did not 300-208 Practice Test belong with that story.Two days later I 300-206 senss pdf read in the paper where the family had disconnected 300-206 senss pdf the life support CCNA 200-125 Practice Test Questions and the young woman 300-206 senss pdf had died. I could not forget the little boy and just kept wondering if the two were somehow connected. Later that day, I could not help Examtestview myself SY0-401 exam and I went SY0-401 exam CCNA 200-125 Practice Test Questions out and 220-901 practice test bought aome SY0-401 exam white roses and Bestexamview took 300-208 Practice Test them to the funeral home where the yough woman was .And there she was holding Bestexamview a lovely white rose, the CCNA 200-125 Practice Test Questions beautiful doll, and the picture of the little boy in the store. I CCNA 200-125 Practice Test Questions left there in tears, thier life changed forever. The love that little boy had for his little sisiter and his mother was overwhel. And in a split8 Bestexamview second a drunk driver had ripped9 the life of that little boy to pieces.

Training With Ropes


Fed up of the more conventional workouts for HIIT? I don’t know about the rest of you, but I find that varying my workouts stops me from getting bored and stagnant and when it comes to HIIT especially, utilising different methods has helped keep me motivated and more mentally interested in CV – I usually stick to relatively traditional methods for this though: static bike, rowing machine or sprint intervals in my local park.

My recent move in gym has given me a great opportunity to experiment with different training methods, and the inclusion of heavy rope training has helped me really fry myself after the completion of a gruelling weight session or adding further variation into a metabolic circuit to really mix it up! I also wanted to include a method of HIIT training to incorporate on a leg day too, as using the rower, sprinting or getting on a bike is quite frankly, for me, is a no go…

Heavy rope training was originally developed as a method of training for MMA and high combat sports such as rugby and American football. This will bring a new element to your fitness routine, break any plateau effect you may be currently getting with your HIIT training and is a great alternative method for adding strength, explosive power and endurance. I’ll throw this out there, I feel that switching your HIIT cardio up has an important place. The more inefficient you are at it, the better (drop me a twitter message if you want that statement further explaining).

There are lots of variations to heavy rope training too, with the main ones I use being, waves, slams, and throws. I’ll talk briefly about the variations of this below. If your gym has a heavy rope, great, you can easily set this up with the aid of a PT or staff member. Find an area where you have enough room and put the rope through or round a post, weight, machine etc that will hold it in place safely or round an object that lets you use the half the length of the rope with some slack:

My view here is, keep your position relatively similar with each variation, lean forward slightly, knees bent with a ¼ squat or so, and keep your core firm and in position during each blast. In regards to the sets here, for HIIT, I have personally been doing 8-10 sets of 15-20 seconds with 30-45 seconds rest between. This will differ with each of you dependant on fitness levels.


This is the most basic of techniques and usually my go to as it’s the easiest one to control and effectively master. Simply, hold your hands together, parallel with an end of the rope in each hand and quickly move each hand up and down to make waves with the rope – you can do this in two ways too, either move your arms simultaneously or in opposite directions to make the waves alternate. Horrific on your arms and shoulders, so you have two options, avoid on a shoulder or arm day or include to really finish them off!


Start with the rope down at your waist, with the rope having a good amount of slack on the floor, explosively raise your arms simultaneously in the air before “slamming” them to the floor. You can slam using alternate hands but my recommendation here is to do it simultaneously. I read one of the best ways to get this motion right, is to imagine you are cracking a whip with both hands or if you ever have done medicine ball slams, it’s a very similar movement.


Standing with one foot slightly in front of the other here (like a fighter/boxers stance) you are flipping the rope with your arms and hands. I’d describe this motion as like throwing someone to the floor. Stand with your hands at just above shoulder level, twisting your body as move them across to your chest across the other side of your body.


Remember this is just one form of HIIT, check out our brutal LDNM HIIT Workout Packs here.


There you have it. DOMS a’hoy.