To start, get in your car and drive down to the local hardware store. When you get there buy about 20 feet of rope. Make sure that it is strong and relatively durable rope because you are going to get some good use out of it. Next, you want to purchase a 25 lb plate from a weight set unless you already have one. Firmly tie the rope to the plate. Make sure that it is very secure before doing anything else. You have just created the device you need for a big fat-loss strength gaining workout!



1. Resisted Runs: First, mark off a distance of about 30 yards on a straight flat area. Tie the end of the rope opposite the plate firmly around your waist. Walk out until all of the slack of the rope is out. Next, you want to sprint the 30 yards with the plate on the end of the rope dragging behind you. When you get to the other side rest for about a 45 second interval and do it again. You want to try to do about 20 runs. This will promote some serious fat and weight-loss in your personal fitness program.

2. Plate Pulls: This is a great drill for developing pulling power, core strength, grip strength, cardio, and power. Outstretch the 20 foot rope completely with the 25 lb plate still attached to the end. Next, you want to sit on the ground at the end of the rope that isn't attached to the plate. From here you want to grip the rope hand over hand pulling the 25 lb plate towards you as quickly as you can until the plate reaches you. Try to repeat this drill 5 times in a row for one set! This exceptional movement will help you to develop serious core strength and muscular endurance.