If you are looking for a good way to warm up your arms and core while getting your heart rate up try the Beginner Battle Rope Wave Workout.
Many times I need to get my heart rate up before my weight lifting in order to jump start calorie burn. But I don’t always want to fatigue my legs before my runs the next day.
This battle rope exercise is very basic but will get your heart rate going while strengthening several upper body muscles.
Try to do as many 25 second sets as possible in 10 minutes.