How to Exercise With a Door Knob Rope

Door Knob Rope

• 1

  Select a door that has a large open area around it, as you will be moving around quite a bit.

• 2

  Choose a piece of rope that is long enough for you to move around. Usually a rope eight to nine feet is sufficient. Tie an end loop knot on one end of the line by doubling up 12 to 14 inches of the rope's one end. Lay the doubled up line over itself to form a circle. Feed the looped end of the line through the circle and pull it tight to form loop at the end of the rope. Make another loop on the other end of the rope.

• 3

  Set one loop on each side of the door knob to secure the rope to the door. Pull on the rope to ensure it stays in place. Move your rope to another door if it slides off the knob.

• 4

  Run-in-place for five to 10 minutes to warmup your body, and slightly raise your heart rate. Pull your right arm across you chest and hold it in place for 15 to 20 seconds with your left hand. Repeat this deltoid stretch with your left arm. Clasp your hands behind your back. Push your hands toward the ground and hold the position for 15 to 20 seconds to stretch your pectoral muscles.

• 5

  Perform a simple exercise to get a feel for the door knob rope. Pull on the rope as you move away from the door. When the rope gets tight, keep your body in place and move your feet toward the door until your body sits at a 30-degree angle.

• 6

  Lean back on your heels, keep your hands on the rope. Pull on the rope to pull your body toward the door. Slowly release your arms to return your body to its starting position. Simple variations to your body and arm position will change this bicep curl into a double-arm row.

• 7

  Repeat the warmup stretches to allow your body to cool down after you have finished exercising.

Door Knob Exerciser

• 8

  Hook the connector of a door knob exerciser to the door knob. Push the rope buckle toward the knob to secure the exerciser. You will see four ropes, all with stirrups.

• 9

  Organize the ropes in the pulley; none of the ropes should cross in the pulley. Lay down on your back.

• 10

  Run in place for five to 10 minutes to warm up your muscles. Stretch your deltoids by pulling one arm across your chest, placing the other hand above the elbow; hold the position for 15 to 20 seconds, and then switch arms. Clasp your hands behind your back, push your hands toward the floor, and hold for 15 to 20 seconds. If you're working the legs, be sure to stretch your hamstrings and hip flexors as well.

• 11

  Put a hand in the two stirrups coming from one side of the pulley and a foot in each of the two remaining stirrups. Pull your hands toward your chest as you push your feet away from your torso. Release the pull from your arms as you lower your legs. Repeat the exercise, trying to hit nine or 10 reps.

• 12

  Pull one arm toward your body while raising the corresponding leg. Lower the leg and release the arm. Switch arms and repeat. Alternate arms, with the goal of completing 15 to 20 reps on each side.

• 13

  Repeat the warmup stretches to allow your body to cool down after you have finished exercising.