Use one exercise to work your back and shoulders safely.

If your workout doesn’t include face pulls, then you’re missing out on the amazing benefits of this upper body exercise. Not to mention, you can perform this move with or without a machine.

The rope attachment allows for a wider range and more movement, since it’s bendable and easy to grip. “It’s great for face pulls, triceps work, and crunches,” Kasen says.

Exercises like the reverse lunge to lat pull-down, for example, ... You will need a cable machine, single-handle attachment, and rope attachment. 1. Reverse Lunge to Lat Pull-Down.

This workout totals four miles of running, 55 pull-ups, five extra rope climbs (total 10), five obstacle courses in full, 100 push-ups and 100-150 push presses.