You will have a good workout when you do exercises with dumbbells, a pullover machine, rope, or the training jump-rope.

Many times, the biceps get a workout before you realize it. For example, when you reach across your body and touch your chest or shoulder with your thumb and fingers. All muscles work together which makes it easy to strengthen one muscle with the aid of another. For example, calves strengthen your thighs and the tops of your feet work well with your calves. By exercising each muscle with the assistance of another, you get a good workout.

CORE This muscle group includes the muscles that form your abdominal wall, back and middle back muscles, and the muscles along the front of your rib cage forming a sort of belt around your spine. These are the muscles that form the "powerhouse" of the body. This group of muscles is especially important in lifting, carrying, holding, and balance. Strengthening the core muscles along with the back muscles and the shoulders can prevent muscle pulls and sports injuries. When you work any muscle group, it is important to always warm-up prior to your workout and to cool-down afterwards.

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A warm-up can be done by moving slowly and gently from position to position, but the better way is to jump rope with your training jump rope.

Cooling-down is important. It is good to stretch the muscles you just worked. You can take short walking breaks at your own pace. Some people do "cross-training", that is, they do jump rope exercises to improve their boxing footwork. Some people like the sensation of massage or a hot shower after a weight-lifting workout. Weight-lifting is not for the faint of heart. It requires strength. You must develop your weight-lifting ability if you want to be a strong person. With determination and discipline, you can develop a lifetime of good health and fitness.