They work every muscle group simultaneously and allow freedom of movement, and can also be catered to your fitness level—whether you’re a beginner or a pro athlete. Rope in a great new way to supplement your strength and conditioning program. Implementing robs in your training will he;p you to work your muscles like never before. The benefits: You strengthen your abs, arms, and shoulders, engage your legs, and its a great killer conditioning workout all in one go. Start out doing 3 sets of 30-second intervals with 45 seconds of rest in between. As you get stronger and your conditioning improves, you can increase the duration of the move and decrease the rest times.