Need proof? Try this full-body battle rope circuit finisher from trainer

Paul Sklar, C.S.C.S. This series is ruthless cardiovascular work thatll leave every bodypart burning, exhausting your legs, shoulders, core (and even your forearms!) as you battle through each phase. Just follow Sklars form to the letter, and you'll be performing movements that are extremely shoulder and back friendly. Follow his lead and your muscles will burn, but your joints wont be screaming. If youre over 40, this is a major key to staying healthy and fit for longer.

Throughout the circuit, focus on maintaining controlled movement through the shoulders, moving with a purpose. Avoid hazard flailing or arching your back to help swing the ropeyou should focus on keeping your torso and legs as stationary as possible. Your legs will move during the circuits last exercise, but the shoulders are still running the show.

You'll perform each exercise in the circuit for 5 seconds, so the entire round should take your 30 seconds. This should be all-out effort, pushing as hard as you can.

  • Single-arm Waves (right and left)
  • Alternating Arm Waves
  • Double Arm Waves
  • Jumping Rope Slams

Once youve made it through, you get 30 seconds of rest and then youre back at it for a total of 8 absolutely brutal rounds. When you reach the end of any workout and want to empty the tank to leave it all on the gym floor, grab two ends of a battle rope get after it.

If you're interested in staying fit over 40, check out the Men's Health Muscle After 40 program. You'll get a whole set of routines designed for guys who have gotten older, but aren't even close to throwing in the towel on their fitness.